Smarter Jumps Training

The Most Effective Drills for the High Jump & Long Jump

Smarter Jumps Training

The Most Effective Drills for the High Jump & Long Jump

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Smart Progression

Learn the drills that are proven to dramatically increase performance in the high jump and long jump. Designed with progressive drills and a training flow to match your skill level.

All-In-One System

A complete breakdown of how to successfully train for the jumping events, including a 12 week training plan. From detailed technique development and drills to implementation into your practice routine.

Rapid Learning Design

Experience faster learning at your own pace. Immersive lessons designed to rapidly convert your knowledge into greater heights and distances with fewer injuries.

Jumps training that delivers results

Success in the high jump and long jump doesn’t come from hours on the track or countless jump repetitions in practice. Reaching higher heights and longer distances results from practicing the correct technique with the right volume, intensity, and focus. A jumper needs specific training that meets the unique demands of the event to develop a strong, explosive jump with proper technique, timing, and body control.

Great jumping technique is developed with drills. 

Traditional power and speed development drills aren’t sufficient to improve jumping performance. Everything from the warm-up to plyometrics to sprinting mechanics must be tailored to the event’s particular needs. The drills, workouts, and technique work chosen for this course are proven to reinforce proper movement patterns while improving speed and explosiveness to result in the most significant performance gains for jumpers.

A complete program for efficient, effective training.

Knowing what drills to perform is only half of the equation. That’s why you’ll get a detailed 12-week training plan designed to work across a range of skill levels. You’ll also learn the most effective training philosophies and jumping wisdom to progress to an entirely new level of high jump and long jump performance.

Jumping Success Is In The Details

Maximizing an athletes potential in the long and high jump takes more than training hard and ‘jumping a lot.’  

Poor technique and movement patterns lead to shorter distances, heights and potentially athletic careers. 

That’s why the drills in ‘Smarter Jumps Training’ go beyond just developing power and speed to ingrain proper mechanics and jumping technique every step of the way. 

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A complete Training plan for the high jump and long jump

The course includes an in-depth 88-page training plan that puts the drills and technique work from the video lessons into action.

You’ll get a complete day-by-day breakdown for an entire 12-week season. The plan is broken down into training phases in an easy-to-follow format that you can download and reference at any time. It includes detailed daily workouts for each phase of training and provides valuable specifics such as what drills and workouts to perform on certain days as well as the number of sets and reps that are adjustable to skill level and ability.

Training plan topics

high jump training plan example

Drills and Training that work for all levels

Every athlete on a track team is unique with regards to their skill level and response to training. This is why you’ll get detailed instruction for every drill, including its purpose and insight for tailoring it to your program and individual athletes.

These drills are demonstrated by 7-time All-American and professional decathlete, Chris Helwick, so you can see exactly what the technique should look like. Chris also shares unique insight into what the drills and jumps should feel like from an athlete’s perspective.

Each drill and workout included in the training plan serves a specific purpose and is proven to help athletes of any skill level improve their jumping performance. 

Whether you’re a college-level coach or a middle school athlete just starting to high jump or long jump, you’ll get the knowledge you need to get the most from your training.

Working with younger athletes

It’s never too early for athletes to start developing proper mechanics and jumping technique.

Coach Baily has worked with youth jumpers of all ages and has seen measurable progress from these drills in as little as a few days.

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100% Risk-Free Money Back Guarantee

You are completely protected by our 100% No-Risk Guarantee. If any course doesn’t live up to your expectations we’ll happily refund 100% of your money within 14 days. See our refund policy for details and eligibility.

How It Works

Every course includes lifetime access to our on-line learning platform. Check out the short video to see it in action.

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How It Works

Every course includes lifetime access to our online learning platform. Check out the short video to see it in action.

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Ryan Baily

Meet The Instructor

With every athlete, each event, and every drill, Baily’s excitement and coaching style reveals the path to higher and longer jumps through confidence and motivation.

It’s this passion and over 30 years of experience in track and field that makes Baily the kind of coach able to teach you how to draw out skills and talents hiding beneath the surface.

As the current head assistant track and field coach for CSU and former head coach at Chadron State, Baily has guided athletes to 50 school records, 25 All American honors, 16 Mountain West individual titles and a Division II national championship.

Learn more about Coach Baily

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Smarter Jumps Training

Lesson Plan

01

Course Introduction: Training for Jumpers

This course was designed to give you the drills, techniques, and training philosophies to jump higher and farther. Jumps training is about much more than simply practicing high jumping and long jumping. It takes specific training and drills done with the right timing, intensity, and focus to get performance-changing results. Both Coach Baily and Decathlete Chris Helwick share their philosophies for training from a coaching and athlete perspective.

02

Performance Concepts Part I

During this course, Coach Baily refers to many technical elements, concepts, and terms cogent to high jump and long jump training. This chapter defines and demonstrates these terms, how they translate to performance and different ways to achieve them. He also shares valuable verbal queues for athletes during training and competition.

03

Performance Concepts Part II

Continuing on the previous chapter, in this lesson, additional technical terms and performance queues are defined and demonstrated.

04

Medicine Ball Warm Up & Core Stability

One of the fundamental components of Coach Baily’s jumps program is core work. This is because core strength allows you to control your movement, increases power output, and reduces the risk of injury. In this chapter, you’ll learn the med ball and core stability drills he has found to be most effective to build core strength and stability. He also shares how to correct some of the most significant jumping errors through these drills.

05

Medicine Ball Jump Simulation Drills

You can do all the drills in the world but they won’t necessarily convert to better performance in the high jump or long jump. In this chapter, Coach Baily shares some of the best drills he uses to build skills, strength, and stamina while simulating the same movements in the jump.

06

Medicine Ball & Sled Work

Medicine balls are a great way to get creative with training. There is a significant amount of strength, stability, and power work you can do with medicine balls alone. Additionally, training with sleds gives you a great resistance tool to train hip engagement. In this lesson, you’ll learn Coach Baily’s approach to using these valuable and accessible tools in training.

07

Core Stability

There are so many reasons that core stability is important to both training and competition as a jumper. In this chapter, you’ll hear an athlete’s perspective on the training and drills in this course and what he’s thinking about while doing them. Decathlete Chris Helwick shares what he’s learned over a lifelong career learning to jump at an elite level.

08

Developing Stability, Coordination & Power

Stability, coordination, and core work are fundamental to jumps training. But this is also one of the most neglected aspects of training. In this chapter, Coach Baily shares his thoughts on building stability, coordination, and core strength through some of his favorite drills.

09

Stair Drills

Most athletes should not train like off-road drive vehicles; they should train like racecars. This means eliminating the “slack in the system.” In doing this, athletes are better able to hit the proper positions and execute the proper technique to jump higher or farther. The stair drills detailed in this chapter will help you do just that.

10

Hip Engagement

Throughout the drill sections of this course, Coach Baily regularly references hip engagement. The ability to engage the hips and hit the correct positions in the high jump and the long jump are pivotal to successful performances. In this chapter, Coach Baily discusses this in detail, the ingrained benefits of this skill, and how to train it correctly.

11

Center of Mass & Resistance

The ability to feel your center of mass as an athlete is vital to timing, engagement, and positioning of movement in the long jump and high jump. In this lesson, you’ll learn how an athlete learns this vital skill.

12

High Jump Power & Strength Drills

Keeping the hips engaged and maintaining proper posture is critical in both the high jump and the long jump. This lesson will give you some great event-specific power and strength drills to train these vital components and build athleticism.

13

Running the Curve in the High Jump

In the high jump, the approach does all the work. In this chapter, you’ll learn the drills Coach Baily uses to teach athletes the proper technique, posture, and positioning for running the curve in the approach. He also shares common approach mistakes and how to correct them through these drills.

14

Approach & Takeoff Drills for the Long Jump

Just like in the high jump, the approach is everything in the long jump. While speed is important, it alone won’t produce the longest jumps. This lesson will show you some of the most effective drills for dialing in the proper technique, force application, and positioning to get the most distance from the approach. You’ll also learn some of the common misconceptions and errors in the long jump approach and how to correct them through training.

15

Landing Drills for the Long Jump

One of the more difficult things for a beginning long jumper is landing correctly in the sand. It’s a critical component of a successful jump. In this chapter, Coach Baily shares some innovative and effective drills to master landing in the sand.

16

Board Awareness Drills

A big challenge for long jump coaches is training their athletes’ board awareness. Too shallow on the board and you lose length. Too deep and the jump is lost. In this lesson, you’ll learn some innovative ways to teach this critical skill.

17

Air Mechanics

Air mechanics in the long jump are necessary to counter the forward rotational force that is created at takeoff. Converting the speed that was generated on the runway means leading with the hips and getting the feet underneath as soon as possible. This lesson will give you a great drill to work on air mechanics so that speed is transferred into horizontal distance in the jump.

18

Take Off Drill

One of the most valuable long jump drills Coach Baily includes in his program is the mini hurdle takeoff drill. In this single drill, jumpers are training arm action, foot contact, hip displacement/engagement, and force production. In this lesson, you’ll see this powerful drill and ways to correct common errors.

19

Sensations of Jumping Elements

If you’re jumping with the correct biomechanical technique, it should feel easy. In this lesson, Chris shares how different elements of the jump should feel when done correctly and what it feels like when done wrong. This is invaluable for an athlete to assess if they are getting the technique right.

20

Recovery & Training Beyond Overload

Overload occurs when you stress the body in a manner it’s unaccustomed to and the body reacts with physiological changes (adaptation) to be able to handle that stress better and more efficiently the next time it occurs. However, this concept cannot be applied in the same way with jumpers as it is with other track and field athletes. In this chapter, Coach Baily shares the ways he achieves overload in the most effective way for jumpers. He also stresses how important recovery is to a jumper’s tendons and joints.

21

The Experience of Peak Training

In this chapter, Chris Helwick shares his experience with peak training throughout his career. He discusses the training elements that were required to reach his best performance. He also shares the training that didn’t go well and why it was unproductive for him as an athlete.

22

Learning from Injuries

As a 19-year veteran jumper, Chris Helwick has learned a lot from the different injuries he’s experienced. In this lesson, he shares what both athletes and coaches can learn from injuries and how to adjust so they don’t continue to occur.