The Best Examples of High Jump Takeoff Drills for Better Performance

Real examples of high jump takeoff drills for better performance

Let’s skip the theory lecture and start with what you actually came for: real examples of high jump takeoff drills for better performance that you can run today. We’ll build from simple to advanced so you can match them to your level and equipment.

Each drill below has three things:

• What it looks like in plain language
• What part of the takeoff it improves
• How to fit it into weekly training

Along the way, you’ll see multiple examples of high jump takeoff drills for better performance that you can mix and match into your own plan.

Penultimate step focus: low-impact examples of high jump takeoff drills for better performance

Most beginners think only about the last step. Good jumpers obsess over the second-to-last step (the penultimate). That’s where you lower your center of mass and load the system like a spring.

Here are some of the best examples of drills that sharpen that penultimate action.

Penultimate step walk-throughs

Think of this as a slow-motion rehearsal.

You start 4–6 strides away from an imaginary bar, walk in your curve, then:

• Lengthen the penultimate step slightly
• Drop your hips just a bit
• Roll through the foot into a quick, aggressive last step

You aren’t jumping yet. You’re just freezing right after the takeoff foot hits, holding a tall, upright posture with your free knee slightly up.

Why it works:
This drill teaches rhythm. By slowing it down, you feel the difference between just running and actually preparing to jump. Research on approach mechanics in jumping events shows that a controlled lowering of the center of mass before takeoff improves vertical impulse and jump height.

You can see similar principles discussed in long jump and high jump research summarized by USA Track & Field and sports science programs at universities like the U.S. Olympic & Paralympic Committee Sport Science (indirectly relevant but very applicable).

How to use it:
Add 4–6 reps in your warm-up on technical days. No spikes needed; trainers are fine.

Penultimate to pop-up jump

Now you connect the penultimate rhythm to an actual jump.

From a shortened approach (4–6 steps), run the curve, hit the slightly longer penultimate, then:

• Strike the board with a flat, active takeoff foot
• Drive the free knee up
• Reach tall with the takeoff-side arm
• Jump straight up (no bar, no full layout yet)

Land on the pit or on soft mats, focusing on going up, not over.

What this improves:

• Timing between penultimate and takeoff
• Vertical force at the board
• Upright posture instead of leaning into the bar

This is a clear, practical example of a high jump takeoff drill for better performance that you can do year-round.

Vertical power: explosive examples of high jump takeoff drills for better performance

The best technique in the world won’t help if your legs don’t produce enough force. The good news: you don’t need fancy equipment to build vertical power that actually transfers to the high jump.

Single-leg box pops

Stand about a foot away from a low box (12–24 inches, depending on your level). Use your takeoff leg only:

• Small step in
• Quick, stiff contact
• Jump up onto the box with minimal knee bend

The free leg drives like it would in a real high jump.

Why it helps:
This drill teaches your takeoff leg to be fast and stiff, not slow and squishy. Sports science research on plyometrics and jump performance, like work summarized by the National Strength and Conditioning Association, supports using single-leg jumps to improve reactive strength and vertical power.

How to use it:
Do 3–5 sets of 4–6 jumps per leg on strength or power days, with full rest between sets.

Straight-up curve jumps

Now we combine curve running, posture, and vertical force.

From 6–8 steps on your normal curve:

• Run with good posture and gradual lean
• Hit your normal takeoff spot
• Jump straight up, not toward the bar
• Land on the pit or soft surface

Arms and knee drive are the same as a real jump. You’re just taking the bar out of the equation.

What this improves:
This is one of the best examples of high jump takeoff drills for better performance because it isolates the takeoff without the distraction of bar clearance. You feel:

• Whether you’re pushing too far into the bar
• Whether your lean is controlled or wild
• How tall you are at takeoff

Use this as a main technical drill, 6–10 reps, once or twice a week.

Posture and lean: technical examples of high jump takeoff drills for better performance

A lot of misses happen not because of weak legs, but because of bad posture and sloppy curve mechanics. These drills help your body learn the right shapes.

Wall lean drill

Stand side-on to a wall with your outside shoulder a few inches away. Feet are in your curve position. Gently lean your body toward the wall from the ankles, keeping your body straight like a plank.

Now, step through a few simulated approach steps, keeping that same lean angle and tall posture. You’re teaching your body what the curve should feel like: leaning in, but not bending at the waist.

Why it matters:
Good curve mechanics let you convert horizontal speed into vertical lift. Poor lean usually means you’re either too upright (no curve effect) or bent at the waist (kills height). This drill is a simple example of a high jump takeoff drill for better performance that targets posture with almost no impact.

Curve build-ups with freeze at takeoff

Run your normal curve from 6–8 steps. On the last step, don’t jump. Instead, plant the takeoff foot and freeze in position:

• Hips under you, not sitting behind
• Chest tall, eyes at or above bar height
• Free knee up, not swinging across too early

Hold for 2–3 seconds, reset, and go again.

What this improves:

• Body alignment at the instant of takeoff
• Awareness of where your hips and shoulders are
• Consistency of your takeoff spot

Coaches often use this drill at all levels because it gives instant feedback: you either feel balanced, or you don’t.

Arm and knee drive: rhythm-based examples of high jump takeoff drills for better performance

Watch elite jumpers and you’ll notice how smooth their arms and free leg look. Nothing is rushed, but everything is fast. These drills help clean up that rhythm.

Rhythm pop-ups with arm focus

From 4–6 steps, run in, hit your takeoff, and do a straight-up jump, but now your focus is entirely on the arms:

• Drive the inside arm up and slightly across
• Let the outside arm swing through naturally
• Avoid wild, circular swings that throw you off balance

Film a few reps if you can. You want arms that help you rise, not arms that twist you away from the bar.

Why it helps:
Better arm timing improves vertical impulse and helps control rotation. Sports medicine and biomechanics resources, such as those discussed in NCAA coaching education and university biomechanics labs (for example, University of Michigan’s School of Kinesiology), often highlight the role of coordinated arm swing in jump performance.

A-skip to takeoff

Use a classic track drill and bend it toward the high jump.

Perform A-skips (high-knee skips emphasizing foot strike under the hips) for 10–15 meters, then immediately transition into a 4–6 step curve that finishes in a pop-up jump.

Focus on:

• Snappy knee drive
• Foot striking under the hips
• Smooth transition from skip rhythm to jump rhythm

What this improves:

• Free-leg drive
• Foot placement under the body
• Rhythm from approach into takeoff

This is a great example of a high jump takeoff drill for better performance during preseason or early season when you’re building coordination.

Strength and injury-resilient examples of high jump takeoff drills for better performance

Better takeoffs aren’t just about technique. You need joints and tendons that can handle the load. Smart strength and conditioning can support your high jump work and keep you on the runway.

Eccentric step-downs for the takeoff leg

Stand on a box or sturdy step, 8–16 inches high. Stand on your takeoff leg, slowly lower yourself until the other heel lightly taps the ground, then push back up.

Control the way down for 3–4 seconds.

Why it matters:
This strengthens the quadriceps and tendons around the knee, which take a beating in high jump. Maintaining joint health and managing training load is supported by evidence-based guidance from organizations like the National Institutes of Health and Mayo Clinic, which emphasize progressive loading and good mechanics to reduce injury risk.

How to use it:
2–3 sets of 6–8 reps, 1–2 times per week, especially in the off-season.

Low-impact pogo hops and line hops

On flat ground, perform small, quick hops in place on both legs, then on the takeoff leg only. Think of bouncing like a stiff spring, with minimal knee bend.

You can also hop over a painted line forward and backward or side to side.

What this improves:

• Lower-leg stiffness
• Ankle and Achilles resilience
• Quick ground contacts that carry over to the takeoff

These are simple but powerful examples of high jump takeoff drills for better performance that you can add to warm-ups or light days.

How to organize these examples of high jump takeoff drills for better performance into your week

Knowing a bunch of drills is helpful. Knowing when to use them is where the gains happen.

Here’s a simple way to organize several of the best examples of high jump takeoff drills for better performance in a typical in-season week:

Technical day (bar work):

• Warm-up: pogo hops, line hops, A-skips
• Technical prep: penultimate step walk-throughs, curve build-ups with freeze
• Main work: straight-up curve jumps, then a few full jumps with a bar

Power/plyo day:

• Warm-up: mobility and light skipping
• Main drills: single-leg box pops, penultimate to pop-up jumps
• Strength: eccentric step-downs, core work

Light technical day:

• Warm-up: wall lean drill, rhythm pop-ups with arm focus
• Short approach jumps (4–6 steps), no pressure on height

Always listen to your body. If your knees or Achilles feel angry, cut volume, not quality. Evidence-based resources like Mayo Clinic and NIH offer guidance on recognizing overuse injuries and managing training load.

FAQ: Real examples of high jump takeoff drills for better performance

Q: What are some simple examples of high jump takeoff drills for better performance for beginners?
For beginners, start with penultimate step walk-throughs, wall lean drills, straight-up curve jumps from 4–6 steps, and pogo hops. Each example of a high jump takeoff drill here is low-impact and focuses on rhythm, posture, and basic power instead of fancy bar work.

Q: How often should I do these examples of high jump takeoff drills?
Most athletes do takeoff-focused drills 2–3 times per week. One day can be heavier (more jumps, higher intensity), and the others lighter and more technical. Quality matters more than volume—8 sharp, focused reps beat 25 lazy ones.

Q: What is one example of a high jump takeoff drill I can do without a pit or bar?
A great example of a high jump takeoff drill with no pit is the penultimate to pop-up jump on grass or a track infield. You run a short curve, hit your penultimate and takeoff, and jump straight up, landing on both feet. Focus on posture, knee drive, and quick ground contact.

Q: Do strength and plyometric drills really help my high jump takeoff?
Yes, if they’re chosen and progressed wisely. Single-leg box pops, eccentric step-downs, and pogo hops all support the muscles and tendons used in takeoff. Studies on jump performance and injury prevention, often summarized by organizations like the National Strength and Conditioning Association and medical sites such as Mayo Clinic, support a mix of strength and plyometric work for power athletes.

Q: How do I know if these drills are improving my takeoff?
Track simple metrics: how high you can touch on a wall from your approach, how consistently you hit your takeoff mark, and how your bar clearance changes over a few weeks. If your approach feels smoother, your takeoff feels more vertical, and your bar height creeps up, the drills are doing their job.

If you treat these drills as tools instead of random add-ons, you’ll start to feel the difference: smoother approaches, snappier takeoffs, and more bars that stay on instead of rattling off. Pick a few of these examples of high jump takeoff drills for better performance, commit to them for 4–6 weeks, and let the results speak for themselves.