In this lesson, Kisha Finch introduces the "hip-up" drill, designed to help athletes develop the proper arch and height for high jump success. Athletes begin by jumping from the side of the pit, focusing on maintaining an effective arch while pushing their hips upward. The drill is gradually progressed by incorporating variations, such as jumping over a bar or using a box for higher jumps. Kisha emphasizes the importance of keeping the legs engaged and maintaining control of the body’s movement through the jump. New athletes are encouraged to notice their progress as they refine their technique over time, ensuring they achieve better height and form with each attempt.