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| Rules>>>>>> |
Vertical Jump Rules |
| 1. |
Hold a piece of chalk in one hand. Stand against a wall with arms stretched upwards and both feet fully on the ground. Mark the chalk on the wall to indicate your standing, stretched height. |
| 2. |
Take a two footed standing jump vertically against the wall. At the height of your jump mark the chalk against the wall. |
| 3. |
A measurement is taken between your 1st and 2nd chalk marks to give your actual height jumped. |
| 4. |
No run up is allowed. |
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| Progressive Practices >>>>>> |
| Practice |
Coaching points |
| 1. |
Hopping. |
a. |
You should not try to hop quickly. Concentrate on how high you can go each hop. |
| a. |
Choose your favourite leg to start. |
b. |
After each time your leg hit’s the floor, spring this leg up underneath you so it bends at the knee – but don’t forget to put it back down to land! |
| b. |
Set your self a target about 5 metres away. |
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| c. |
Hop there a back - take your time. |
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| d. |
This will build your leg strength. |
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| e. |
Repeat with your other leg. |
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| f. |
You can slowly increase the distance of your target as you get better. |
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| Practice |
Coaching points |
| 2. |
Stride out. |
a. |
Use your arms to help. Each time you jump up with one leg, stretch both arms upwards. |
| a. |
Place a target 10 metres away. |
b. |
You are aiming to the splits in mid air every time you stride. |
| b. |
See how many strides it takes you to reach your target. |
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| c. |
Each time try to bet your score – less it best. |
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| VIDEO >>>>>> |
Practice 2 - Stride Out |
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| Vertical Jump Awards >>>>>> |
Gold Super Springer
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Level |
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Rating |
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Score Band |
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1 |
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Superior |
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30 cm and above |
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2 |
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Good |
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25-29.9cm |
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3 |
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Above Average |
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24.9- 20cm |
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4 |
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Average |
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19.9-15cm |
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5 |
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Below Average |
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14.9cm and below |
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