I am a High and Long Jumper for winter and spring track and i want to kno what would be some exercises to jump higher and farther. And maybe a good routine to use to get ready for it.

1. Approach work, approach work, approach work…..
2. Short run jumps- 6 to 10 strides
3. Short run jumps to a raised take-off. 6 to 10 strides to a box will elevate the jumper and allow for flight technique work. Landing in the vault or high jump pit is excellent for this drill.
4. Pop-ups- short run emphasizing the take-off action and the vertical impulse. This is also a great drill to work on the slide landing technique.
5. Low hurdles with a one step (two support) recovery-Jumper goes over the hurdle with the emphasis on the vertical component. When he/she lands, think: "one… TWO". Concentrate on the short radius movements and the vertical impulse.
6. Plyometrics. Speed plyos, depth plyos, rhythm plyos.
7. Full run jumps- These are important to put the whole package together. They are especially important to the newcomer to the event. Athletes can only be expected to do a very few repetitions of this kind of drilling.