NATO Track Meet - High Jump

[Longhorn85]

In the Army we always do competitive stuff, but last week I competed in a NATO track meet and did the high jump for the first time in 20 yrs.

I weighed about 185 the last time I tried it. Now I weigh 215.

But I fit into the same high jumping shoes and the technique still works and makes up for my deteriorated leaping ability. I won the competition with a jump of 1.6 meters over a bunch of younger dudes with no technique. I could have kept going for height but I stopped with the victory because my knee was killing me and I still had to run the open 200m and the 4x400 relay.

Mrs Longhorn says I'm reliving Glory days

Question: What might I do to strenghten the muscles supporting my knee in prep for next year's competition? Are squats the best? Leg press? No previous knee injury, it just felt sprained from the shock of taking off from the high jump.

 

[skullcrushin22]

You can try jump shrugs with light weight. This will also increase your vertical.

 

[Longhorn85]

Jump shrugs, huh? First I'll find out what they are, then I will try them. Thanks.

 

[fortunatesun]

I like the jump shrugs idea. Similar types of plyo exercises would also work- e.g. box jumps, box squats, anything done in an explosive manner.

On another tack you could try walkouts. Load up the bar with 110-115% of your 1 rep max for squat. Walk out 6-10 paces and just hold the bar on your back for 20 seconds. Do about 3 sets. This provides a different type of shock on your central nervous system than you get with jump squats- other way to make the connective tissue around your knee both thicker and stronger.

 

[Longhorn85]

Good idea. Incredible shock to the body doing the high jump, at least at my age. I will not even take another attempt at the bar until I've spent months in the gym.

 

[al420]

Really any Olympic style pull would help. Jump Shrugs are just an assistance lift to the Clean & Jerk.

I have also found Plyometrics and Box Jumps do wonders for my leaping ability. Sprints as well, for what your talking about. Sounds like you just need more explosive stability. Short sprints, like 40's, etc, and adding jumps (even lateral jumps are great for stability work) is a great idea for anyone IMO.

 

[fortunatesun]

I should have added jump squats- squat and finish with a jump. Light weight on the bar, just keep your intensity up. You may find these more specific, or not, but as someone familiar with your age bracket, I can say they've helped me get my legs going when I"ve wanted to prepare them for further abuse.

 

[Longhorn85]

I've always done sprints, squats, leg press and the machines, but these other routines are new, and should help.

thanks