The high jump is unique among athletic events. Unlike sprints where power is applied horizontally or throws where force is applied in a single direction, the high jump requires an athlete to convert horizontal approach speed into vertical takeoff force in a single-leg contact lasting approximately 170 to 200 milliseconds. This conversion, from horizontal to vertical momentum in a brief reactive contact, is one of the most technically and physically demanding actions in athletics.
Plyometric training is the primary tool for developing the explosive qualities that make this conversion possible. No amount of strength training or technical practice alone produces the reactive power and single-leg explosiveness that high jump performance requires. This guide covers the specific plyometric exercises that develop the physical qualities of the high jump takeoff and how to programme them throughout the training year.
The Physical Demands of the High Jump
Understanding what the high jump actually demands physically guides the selection of plyometric exercises more precisely than following a generic jumping programme.
The approach: High jumpers use a curved approach of 8 to 12 strides that generates horizontal velocity and positions the body for takeoff. The curved approach creates centrifugal lean that allows the athlete to redirect force upward at takeoff. Approach speed for elite athletes reaches 7 to 8 metres per second.
The penultimate step: The second-to-last step before takeoff is the most important preparatory action in high jump. It is longer, lower, and faster than the preceding steps, lowering the centre of mass and loading the takeoff leg for the subsequent explosion. The penultimate step must be aggressive and precise.
The takeoff contact: The single most important physical moment in the high jump. The takeoff foot contacts the ground approximately 0.5 to 1 metre in front of the bar at a specific angle. The contact lasts approximately 170 to 200 milliseconds in elite athletes, during which the entire upward impulse is generated. The takeoff leg moves from approximately 20 degrees of knee flexion at contact to full extension at toe-off.
What this demands physically:
- Single-leg reactive strength to generate maximum force in the 170 to 200 millisecond contact window
- Fast stretch-shortening cycle capacity at the single-leg level
- The ability to produce and transmit force rapidly from the plant leg through the trunk and into the free leg and arms
- Horizontal approach speed that can be converted into vertical takeoff velocity
These specific demands determine which plyometric exercises produce the most direct transfer to high jump performance.
How High Jump Plyometrics Differ From General Athletic Plyometrics
Most plyometric programmes for athletes emphasise bilateral exercises: bilateral box jumps, bilateral depth jumps, and bilateral bounding. These develop general explosive power but do not specifically develop the single-leg reactive strength and horizontal-to-vertical conversion mechanics that the high jump demands.
High jump plyometrics must emphasise:
Single-leg exercises: The takeoff is from one leg. Single-leg reactive strength must be the primary training target, not bilateral jumping ability.
Horizontal-to-vertical conversion: The approach generates horizontal velocity that must be converted to vertical at takeoff. Exercises that practice this conversion (horizontal bounds into vertical jumps, curved approach jumps) are more specific than pure vertical or pure horizontal exercises.
Asymmetric loading: Unlike symmetrical sports, high jumping places the entire takeoff load on one leg in a specific approach context. Training must reflect this asymmetry.
Approach mechanics integration: The most specific plyometric work involves the approach-to-takeoff sequence, not isolated jumping without an approach.
Plyometric Exercises for High Jumpers
Foundation Exercises (General Reactive Strength)
Pogo Jumps (Bilateral and Single-Leg)
Why for high jump: Develops the Achilles tendon stiffness and ankle reactive strength that underpins all explosive jumping. Single-leg pogo jumps specifically develop the unilateral reactive strength of the takeoff leg.
How to do it:
- Bilateral: Rapid continuous jumps on the balls of both feet with minimal knee bend, 3 x 20 reps
- Single-leg: Same movement on one leg, 3 x 15 per leg
- Focus on minimal contact time and consistent rhythm
Progression for high jumpers: Single-leg forward pogo jumps that add a horizontal component, developing the reactive ankle stiffness in a more approach-specific direction.
Box Jump (Bilateral)
Why for high jump: Develops the fundamental explosive jumping mechanics and landing control before progressing to more specific exercises.
How to do it:
- Jump onto a box of 50 to 70 centimetres from both feet
- Drive the arms aggressively upward during the jump
- Land softly and step down
- Complete 3 sets of 5 reps
Single-Leg Box Jump
Why for high jump: Develops the unilateral explosive power that is the foundation of high jump takeoff ability. This is a more specific exercise for high jumpers than the bilateral version.
How to do it:
- Jump onto a box of 40 to 55 centimetres from one leg
- Land on both feet on the box
- Step down and repeat
- Complete 3 sets of 5 reps per leg
Key cue for high jumpers: Drive the free knee and the opposite arm upward aggressively during the jump, replicating the arm-leg coordination of the high jump takeoff.
Reactive Strength Exercises
Depth Jump
Why for high jump: Develops the fast SSC performance that allows the brief takeoff contact to generate maximum upward impulse.
How to do it:
- Step off a box of 40 to 55 centimetres
- Contact the ground with minimal knee bend
- Jump upward immediately with maximum force
- Minimise contact time
- Complete 3 to 4 sets of 5 reps
High jump specific variation: Depth jump with single-arm and single-knee drive, replicating the arm and free leg action of the actual takeoff. As the jump is initiated, drive the takeoff arm and the free knee upward together as in the high jump technique.
Single-Leg Depth Jump
Why for high jump: The most specific reactive strength exercise for high jumpers. Develops the single-leg fast SSC performance of the actual takeoff contact.
How to do it:
- Step off a box of 30 to 40 centimetres onto the takeoff leg
- Contact the ground and immediately jump upward from the single leg
- Drive the free knee and the opposite arm upward aggressively
- Complete 3 sets of 4 reps per leg (emphasise the takeoff leg)
Prerequisites: Solid bilateral depth jump technique, single-leg box jump competency, RSI above 1.5 bilateral.
Horizontal Power Exercises
Bounding (Alternating)
Why for high jump: Develops the explosive single-leg push-off and horizontal power that generates the approach speed converted to vertical velocity at takeoff. Bounding is one of the most important plyometric exercises for high jumpers.
How to do it:
- Run at a comfortable pace and transition into exaggerated bounding strides
- Each bound involves a powerful push-off from one leg, a period of flight, and landing on the opposite leg
- Drive the free knee and opposite arm aggressively with each bound
- Aim for maximum distance per bound
- Complete 3 to 5 x 40 to 60 metre bounding sequences
High jump specific cue: The arm-leg coordination of bounding (opposite arm and knee driving upward together) should mirror the arm-knee drive of the actual high jump takeoff. Bounding is the closest general plyometric to the repeated single-leg push-off mechanics of the approach.
Single-Leg Bound (Hop)
Why for high jump: Develops the ability to produce explosive force repeatedly from the same leg, which is relevant to the penultimate and last approach steps where the takeoff leg must produce successive powerful contacts.
How to do it:
- Push off from one leg and land on the same leg
- Immediately push off again from the same leg
- Cover maximum distance with each hop
- Complete 3 sets of 5 hops per leg
Triple Jump Sequence (Hop, Step, Jump)
Why for high jump: The triple jump sequence develops the asymmetric single-leg bounding pattern in a structured format that closely replicates the approach-to-takeoff mechanics of the high jump.
How to do it:
- Hop on the right leg (push off right, land right)
- Step to the left leg (push off right, land left)
- Jump from the left leg upward
- Complete 3 to 4 repetitions per side
High jump application: The hop-step sequence replicates the penultimate and final step mechanics. The final jump from the step can be directed upward as in a high jump takeoff, making this one of the most specific exercises available.
Broad Jump Into Vertical Jump
Why for high jump: Directly practises the horizontal-to-vertical conversion that is the defining physical action of the high jump takeoff.
How to do it:
- Perform a maximal effort broad jump
- On landing from the broad jump, immediately jump vertically as high as possible
- The second jump replicates the conversion from horizontal approach momentum to vertical takeoff
- Complete 3 sets of 4 repetitions
Key cue: The landing from the broad jump should be on the takeoff leg only, with the conversion jump performed from one leg to replicate the actual high jump mechanics as closely as possible.
Approach-Specific Exercises
Curved Approach Jump
Why for high jump: The most specific plyometric exercise for high jumpers. Performs the approach sequence (curved, accelerating strides) followed by a single-leg vertical takeoff, directly replicating the actual event without the bar.
How to do it:
- Begin a curved approach of 4 to 6 strides at controlled speed (70 to 80 percent of competition approach speed)
- Execute the penultimate step (longer, lower, faster than preceding strides)
- Drive into the takeoff leg and jump vertically
- Perform the full arm and free leg drive as in competition
- Complete 4 to 6 approach jumps per session
Progression: Begin at controlled speed and gradually increase toward competition approach speed. The full competition approach jump without a bar is the most specific training tool available.
Penultimate Step Drills
Why for high jump: The penultimate step is often the most technically and physically undertrained aspect of high jump preparation. Specific drills that isolate and develop the penultimate step mechanics directly improve takeoff preparation.
Basic penultimate step drill:
- Walk at a comfortable pace
- On a designated step, execute the penultimate step action: longer, lower stride that lowers the centre of mass
- Drive off the following leg into a jump
- Complete 8 to 10 repetitions
- Progress from walking pace to jogging pace to approach speed
Single-Leg Reactive Step Into Jump:
- Stand on the takeoff leg
- Step forward aggressively (replicating the penultimate step plant)
- Drive upward from the landing position
- This isolates the reactive loading and explosion of the penultimate-to-takeoff sequence
- Complete 3 sets of 6 reps
Bar Clearance Exercises
While plyometrics primarily address the takeoff, specific exercises that develop the trunk mobility and hip flexibility needed for Fosbury Flop clearance complement the explosive training.
Back Bridge:
Develops the lumbar and thoracic extension flexibility required for bar clearance.
Rotation Jumps:
Jumps where the athlete rotates during the flight phase, developing spatial awareness and the ability to control body position during the flight phase of the jump.
A Structured Plyometric Programme for High Jumpers
This programme follows the periodisation structure of a high jump training year.
Phase 1: General preparation (8 to 10 weeks, autumn/early winter)
Goal: Build the reactive strength foundations before high jump-specific work intensifies.
Session A (twice per week):
- Bilateral pogo jumps: 4 x 20
- Box jumps: 3 x 5 (maximum height)
- Single-leg box jumps: 3 x 5 per leg
- Bounding: 3 x 40 metres
- Medicine ball overhead throw: 3 x 8
Session B (twice per week):
- Single-leg pogo jumps: 3 x 15 per leg
- Depth jumps: 3 x 5 (40 to 50cm)
- Lateral bound: 3 x 6 per side
- Triple jump sequence: 3 x 4 per side
- Single-leg hop: 3 x 5 per leg
Phase 2: Specific preparation (6 to 8 weeks, winter)
Goal: Shift emphasis toward high jump-specific exercises and single-leg reactive power.
Session A (twice per week):
- Single-leg depth jumps: 4 x 5 per leg (30 to 40cm)
- Depth jump to vertical (single arm and knee drive): 4 x 5
- Bounding: 4 x 50 metres
- Broad jump into vertical jump: 3 x 4
- Single-leg hop: 3 x 6 per leg
Session B (twice per week):
- Curved approach jump: 5 x at 70 to 80 percent approach speed
- Penultimate step drill: 3 x 8
- Triple jump sequence: 4 x 4 per side
- Single-leg reactive step into jump: 3 x 6
Phase 3: Competition preparation (4 to 6 weeks, late winter/spring)
Goal: Maximum reactive strength expression and competition-specific approach work.
Session A (once per week):
- Single-leg depth jumps: 4 x 4 per leg (optimal RSI height)
- Depth jump to vertical with full arm-knee drive: 3 x 4
- Bounding: 3 x 50 metres maximum effort
Session B (once per week):
- Curved approach jump: 6 x at 85 to 90 percent approach speed
- Single-leg reactive step into jump: 3 x 5
- Penultimate step drill: 2 x 6
Competition phase (reduce plyometric volume, maintain intensity):
- One plyometric session per week
- Curved approach jumps: 4 x at competition speed
- Single-leg depth jumps: 2 x 3 per leg
- No high-volume bounding within 4 days of competition
Integration With Technical High Jump Training
Plyometric work is most effective when integrated intelligently with technical high jump training sessions.
On technical training days: Brief activation plyometrics before technical work (2 to 3 sets of pogo jumps and single-leg box jumps) prime the neuromuscular system for technical practice without producing fatigue that compromises technique.
On non-technical days: Higher-volume plyometric sessions are performed when full neuromuscular recovery from technical sessions has occurred. Allow 48 hours between heavy plyometric sessions and technical training.
In the 48 to 72 hours before competition: Reduce plyometric volume to maintenance only. Brief approach jumps and light activation pogo jumps maintain readiness without accumulating fatigue.
Frequently Asked Questions
How important are plyometrics for high jump compared to strength training?
Both are essential and neither replaces the other. Strength training develops the maximum force production capacity that sets the ceiling for explosive power. Plyometric training develops the ability to express that strength in the brief contact time of the takeoff. Research consistently shows that combined strength and plyometric training produces greater jumping performance improvements than either alone. For high jumpers, the specific emphasis on single-leg reactive exercises is what differentiates a high jump plyometric programme from general athletic training.
Should I focus plyometrics on my takeoff leg or both legs?
Both legs need plyometric development, but the takeoff leg warrants additional emphasis. In a balanced programme, the takeoff leg should receive approximately 60 percent of single-leg plyometric volume and the non-takeoff leg approximately 40 percent. Complete neglect of the non-takeoff leg creates strength imbalances that affect approach mechanics and injury risk.
Can high jump plyometrics be done year-round?
Not at the same intensity and volume. The periodisation outlined above reflects the appropriate variation across the training year. High-intensity, high-volume plyometric work during the competition phase accumulates fatigue that impairs performance. Year-round heavy plyometric training without periodised recovery phases increases the risk of patellar tendinopathy, Achilles tendinopathy, and stress fractures.
At what age should high jumpers start plyometric training?
Supervised plyometric training is appropriate from approximately 13 to 14 years of age for high jump athletes, starting with general bilateral exercises before progressing to single-leg and approach-specific work. Young athletes should not attempt high-intensity single-leg depth jumps before establishing solid bilateral plyometric foundations and adequate strength prerequisites. Elite-level approach jumps and maximum-intensity single-leg reactive exercises are appropriate from approximately 16 to 17 years of age in well-developed athletes.
How do I measure progress in high jump plyometrics?
Track RSI using a smartphone app during depth jump sessions. Monitor single-leg box jump height progression. Track bounding distances over a fixed number of bounds. Most directly, track personal bests in the actual high jump as the integration of all training qualities. RSI improvements of 15 to 25 percent over a 12-week training block typically correspond to meaningful improvements in high jump personal bests in athletes who have sound technique.