High Jump Technique Explained
It was forty years ago when one man changed the high jump technique forever. Dick Fosbury, created a new jumping style called the Fosbury flop. This technique revolutionized the sport, and changed the entire outlook on how to high jump. As time has progressed, this revolutionary style has become the dominant way to jump. To be successful using the Fosbury flop, you have to understand the basics of high jump technique. This technique is made up of three important phases...
The Approach 
The first phase of the high jump technique is the approach. The purpose of the approach is to consistently put the body in the best position possible at takeoff so the bar can be cleared. This phase is the most important aspect of the high jump. It is also the phase that is overlooked the most by many coaches and young jumpers. Everyone wants to go out and begin jumping over the bar, without knowing how to best do it. Until there is a level of consistency in the approach, being able regularly jump at higher heights will not be possible. Understanding the approach and what goes into it can be a bit daunting at times. So for this article we will keep it simple. If you want to see a more detailed description of the approach you can look here. To run the approach properly, the first thing to know is that the running path is run in the shape of a modified "J." Basically you run straight, and then begin to run a curve towards the bar. To break that down a little further, there are 3 sections to the high jump approach.
Running straight allows the athlete to build speed and momentum. Once a comfortable speed is reached the body then begins to move into the next section... The transition allows the athlete to position their body so they can begin to run towards the bar. A successful transition is important because it increases the chances of running the last section correctly... The curve. Here, all of the speed and momentum that have been built, now have to be transitioned into the takeoff. A pronounced inward lean takes place, and there is a rhythm change in the steps. Each step becomes progressively quicker. It is crucial for the approach phase in the high jump technique to be run correctly. The same takeoff spot needs to be hit the same time, every time. If there is a flaw in any section, it will show when the actual jump takes place. Usually, with a fouled attempt. There is no getting around it... time must be spent practicing the approach.If you want more information and a more detailed explanation of the high jump approach, look here. Now that you have a good idea of what the approach consists of we will move on to the next stage in the high jump technique...The Takeoff As mentioned previously, for the takeoff to be successful the approach must be consistent. Consistency is the key! The body needs to be set up, and put in the proper position for the takeoff. Upon takeoff, running the curve lets the athlete drop their center of mass slightly. This allows the last step to be quick and explosive.In the approach phase of the high jump technique, the curve also allows for the proper placement of the foot. Which upon takeoff should be pointing toward the far standard. Preferably, inside the far standard. Proper foot placement will prevent injuries! A good body lean, good foot position, and a quick explosive last step transfer speed and momentum into vertical lift. At takeoff, there are two types of body lean needed. An inward lean, and a backward lean. This leaning of the body allows for the jumper to create three rotational forces that will help the body successfully clear the bar. These three rotational forces are...
The lateral somersaulting rotation is a direct result from running a proper curve in the approach. This allows the high jumper to jump straight up. The forward somersaulting rotation is caused by the backward lean. It allows for the body to carry over the bar. The transverse rotation allows the jumper to get their back to the bar. This is done through the driving and stopping action of the knee. Also known as blocking. What do these 3 rotations really mean? Simply put, they allow the body to get in the right position to clear the bar. Another important feature of the takeoff is that of blocking. Blocking is the abrupt stopping of a body part to cause the other to accelerate faster. In the high jump, the free arms and leg are used for blocking. The more aggressive these limbs are blocked on takeoff, the higher the jump. The first thing to look at would be the arms. There are two techniques that can be used.
Using the single arm block technique, the arms continually move through the approach and takeoff. The inside arm stays in a forward position, and the outside arm drives forward through the takeoff. This technique is very efficient and useful because there is no change in the way the approach is run. It allows speed to be maintained. Also, the single arm technique allows for a higher center of mass on takeoff, which allows for a more efficient jump. The negative thing about using this technique is the inside arm can reach towards the bar. This causes the jumper to not takeoff vertically. Which leads to jumping into the bar. The double arm blocking technique tends to be a more powerful blocking motion. Using both arms allows for more energy to be transferred through body, and increases vertical lift. The issue when using a double arm technique is that the normal running pattern in the approach can be interrupted. Any disruption in the approach causes a loss of speed. The other part of the body that is used in blocking is the free leg. The free leg helps to drive the body up, and plays a role in rotating the body. On takeoff, the free leg should be driven up as high as possible. It is important to note that when driving the leg up, it should NOT be driven across the body. Doing that creates too much rotation, and limits the height that can be achieved. This brings us to the last phase in the high jump technique... The Flight Or Bar Clearance 
This is the stage in the high jump technique where many inexperienced coaches and young high jumpers spend the most time practicing. That shouldn't be. Again, most time should be spent practicing the approach. The approach creates the necessary speed and puts the body in the proper positions to jump as high as possible. This is not to say that practice time shouldn't be spent on clearing the bar, in actuality a good amount of time should be spent focusing on the flight phase of the high jump technique. It is just that practicing the approach is a more efficient use of practice time. It is a better way to achieve results. This page includes many drills that can be used to practice the flight phase and approach. Getting back to the flight phase... This phase in the high jump technique is used to increase the chances of clearing the bar. It allows for the rotations of the body to speed up or slow down, depending on where the body is in relation to the bar. Think of a figure skater who spins in a circle with their arms close to the body. It causes them to spin faster. The opposite is true when the arms are extended. It is the same for the high jump. In the flight phase of the high jump technique there are three areas of the body that are important to create an effective bar clearance. These areas are...
The head and shoulders are placed into the correct position on takeoff only if the approach is run correctly. If run properly, the head will be in a neutral position on top of the shoulders. There should be no head tilt towards the bar on takeoff. Once in the air the head will be the first thing to clear the bar, followed by the shoulders, and back. As the shoulders clear the bar the head should begin to tip backwards. Tipping the head back causes the body to raise the...hips. The hips raising, allows the buttocks to rise, and increases the speed of rotation over the bar. This is commonly known as the arch.Once the hips clear the bar, the legs and feet need to follow. To get the legs over the bar, the athlete should tilt their head forward. This causes the hips to drop. As the hips drop, the legs begin to raise , bringing the knees along with it. Having the feet clear the bar is as simple as straightening out the legs. All that needs to be done now is land safely. The rotation of the body needs to be slowed. Spreading the arms, and keeping the legs straight is an effective way to slow the rotation. As the landing takes place the athlete should land on the upper part of the back. Now that you have a good understanding of the high jump technique, it is time to start working on these phases. The best place to start is by practicing some drills. And remember...to be good at the high jump, spend the majority of the time practicing the approach. Top Of High Jump Technique Page
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