High Jump Warm-Up: Curve Runs and Scissor Kicks

A specific warm-up before high jump: curve runs leaning toward the center, takeoff drills with knee drive, and scissor jumps over a low elastic cord. It prepares ankles and knees and teaches the J-curve approach and takeoff.

How to play

1. Mark 3 circles 6 m (20 ft) wide with cones and set up 2 mat landing areas next to them with an elastic cord at 40 cm (16 in) held by two students.
2. Circle jog (2 min): in groups, leaning toward the center; switch direction after one minute.
3. Takeoff drills (2 min): in a straight line, every 3 steps take off from one foot, driving the opposite knee and both arms up.
4. J-curve (2 min): 4 straight steps and 4 curved steps marked with cones, finishing with an upward drive without jumping anything.
5. Scissors (3 min): short curved approach and scissor over the cord, one leg then the other, landing on your feet on the mat.
6. Rotation (1 min): cord holders switch every 3 jumps, and the cord goes up to 50 cm for anyone who asks.

Rules

• Always land on your feet on the mat; no back landings during this warm-up.
• Holders let go of the cord if someone catches it.
• One jumper at a time; wait until the mat is clear.
• Take off from the foot farther from the cord.

Variations

Adaptations

• Limited mobility: walk or wheel the circle and do knee drives without jumping.
• Shyness or fear: step over the cord lying on the ground before it is raised.
• Lower fitness: fewer scissor reps and longer rests.

Learning goals

• Run a curve while leaning toward the inside.
• Take off with a strong knee and arm drive.
• Prepare ankles and knees for jumping.

Equipment for a class of 25

• cones: 24
• Elastic jump cord: 2
• mats: 4

Teacher tip

Use an elastic cord, not a rigid crossbar, so no one gets hurt if they hit it. Chalk a takeoff spot so jumpers don't get too close to the cord.

More activities like this

More warm-ups for Middle School