Understanding The
High Jump Approach!

The high jump approach is the most important and often the most neglected part of the event!

A lousy approach will lead to a lousy jump...period!

Now that the fosbury flop is the accepted way of jumping, attention to the approach is critical.

It has to be tweaked, refined, and performed with machine like precision. Consistency is...essential!

In preparing for competition, a large majority of practice time should be focused on the approach, There will be plenty of time to practice the takeoff, and bar clearance later.

It's not that the takeoff and bar clearance aren't important, but to perform them correctly the body needs to be placed in the right position. That position can only be achieved with a solid approach.

The goal of the high jump approach is to be consistent. Acceleration, transferring speed into vertical lift, and the takeoff location need to be performed the same every single time.

If it sounds difficult... don't worry! The approach is one of the easiest parts to improve.

The best way to start is by...

Breaking Down The High Jump Approach!

The high jump approach can be broken down into three sections.

1. Beginning/ straight


2. Transition


3. The Curve

Beginning

For demonstration purposes we will be using a left footed jumper with a 10 step approach.

The first section or the beginning of the approach consists of the first three steps. As seen here...

These steps are crucial! If the first step is off only by a little bit, then each consecutive step will be off by an increasingly larger amount. Major adjustments will be needed, and the likelihood of fouling increases.

When beginning, the first step must be powerful, and the body in an upright position.

Steps two, three, and four, continue in this pattern. Each of these steps will be faster than the previous ones. This creates a good acceleration and rhythm.

It is also important to note that the beginning phase of the high jump approach be run in a straight line.

To make sure the run is straight, a straight line marker can be used. As seen here...

Keep in mind, one of problems that can develop early on in the approach is that jumpers can cut in or swing out wide in the first few steps. That is why a straight ahead marker is a good idea.

Now that a straight rhythmic progression has developed, the beginning phase matures, and the body shifts into the second part of the high jump approach. The transition

Click Here To See What A Great Approach Can Do!

Transition

Just as important as the beginning phase, is the transition phase. This is where the progression from running in a straight line to beginning the turn occurs.

This transition takes place in three running steps. In a ten step approach it is usually completed in steps four, five, and six.

This is where a lot of athletes make mistakes. The three most common mistakes are...

• Starting the transition too late.


• Starting the transition too early.


• Cutting towards the bar.

If the transition is started too early, the running motion will be more at the bar, instead of with a nice smooth curve. This takes away the "lean" that is needed around the curve to provide the proper takeoff.

If the transition is started too late, the last section of the approach will be run parallel to the bar. As the jump takes place the body will travel along the top of the bar instead of over it.

As for cutting toward the bar, it is similar to starting the transition too early. It directs the motion straight at the bar, and takes away the lean needed at takeoff.

To run the transition properly three things need to take place.

• The first three steps (beginning phase) must be run in a straight line.


• On the fourth step, the eyes need to shift from going straight ahead to the inside standard. This allows the body's central mass to begin its movement towards the standard. This is where the development of the curve begins.


• The fifth and sixth steps have to cross over each other.

As the steps move over each other the curve begins, and a lean is formed. (Make sure that the lean takes place from the ankle, not from the hips).

The eyes which are now focused on the inside standard start to move across the bar to the far standard.

As this happens, the lean becomes more pronounced. Speed increases, and the body is being set up in the proper position to move into the last section of the high jump approach. The curve.

More Video Of What A Great Approach Can Do!

The Curve

The curve or the last section of the approach is the most difficult.

It is in this phase where all of the external forces that have been built up come together to produce an extremely powerful, and explosive takeoff.

In the last four steps, speed, momentum, and energy need to be transitioned properly to prepare the body for takeoff.

The best way to do this is by developing a solid...rhythm.

To develop the right rhythm, each of the last four steps will be progressively quicker then the one before it. The last step being the quickest.

To know if they are run properly, the rhythm of the feet hitting the ground should sound the same as saying...

"high jump today"

or by counting....

1---2---3-4

This is a lot easier said than done! A good amount of practice time is needed to develop this correctly.

This rhythm in the curve is critical to the success of the event.

When the curve is run correctly with this rhythm it allows the jumper to do four important things.

1. Lower the body's mass before takeoff (allows the athlete to jump up).


2. Direct all of the built up forces and apply them to the ground on takeoff.


3. Takeoff vertically, and not jump into the bar.


4. Place the body into the correct position to clear the bar.

As the curve is run and these four elements come together,the body is now put in the proper position to takeoff correctly.

When positioned right, there is a much better chance of taking off properly and clearing the bar.

When all of the phases are combined, the completed approach will look similar to this...

The goal is to run the same way each and every time. Through practice, each section will come together nicely, and the entire motion will become second nature. But, emphasis has to be placed on...

practice.

Proper practice is the only way to develop consistency. Being able to break down the approach and focus on the three key areas will establish a good base to diagnose problems if they arise.

Since practicing the high jump approach correctly is important, a good foundation needs to be built. The best way to do that is through the use of...high jump drills.

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