Takeoff Progression Jump Warm-Up

A track and field jumping warm-up in 20-yard lanes that progresses from footwork drills to arm-driven takeoffs over hoops and low hurdles. It prepares ankles, knees, and hips and teaches students to take off safely.

How to play

1. Set up 5 lanes of 20 yards with cones; each lane has 4 hoops in the first section and 3 low hurdles at the end. Groups of 5 students per lane.
2. Minutes 0-3: jog down and back with ankle mobility (toe walks and heel walks) and hip circles.
3. Minutes 3-5: small jump-rope bounces in place and quick high knees through the hoops, landing on the balls of the feet.
4. Minutes 5-7: three-step approach and a one-foot takeoff inside each hoop, driving the free knee and both arms up together.
5. Minutes 7-10: run and take off over the low hurdles every three steps, switching the takeoff leg each run.
6. Minutes 10-12: two standing long jumps into the sand pit or onto mats, then an easy calf stretch.

Rules

• Leave the lane along the side, never against oncoming jumpers.
• Start only when the previous student has cleared the last hurdle.
• Shoes tied and soft landings with bent knees; no jumping barefoot.
• If a joint hurts, stop and tell the teacher.

Variations

Adaptations

• Limited mobility: the student does the arm and trunk progression seated and times the group's runs.
• Hearing impairment: signal each student's start by dropping an arm instead of using the whistle.
• Lower fitness or higher body weight: do the progression with less height, no hurdles, and rest one run out of three.

Learning goals

• Prepare ankles, knees, and hips for jumping loads.
• Coordinate the takeoff with the knee drive and arm swing.
• Apply injury-prevention habits before jumping.

Equipment for a class of 25

• cones: 10
• hoops: 20
• low hurdles: 15

Teacher tip

Watch that the takeoff foot lands flat and not just on the toes. Set the hurdles so they tip over when touched and check the surface before starting.

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