High Jump FundamentalsDanielle DobiasOak Park and River Forest High School

Jumping Styles• Prior to The Fosbury Flop, the technique used to get over the

bar was a straddle or scissor technique. • The flop was highlighted at the 1968 Olympics when Dick

Fosbury used it to win the gold medal.• The biggest difference between the two jumping styles was

that with the flop, the jumper goes over the bar upside down, facing the sky.

• This allows the jumper to bend their back which lowers the center of mass.

• The straddle technique can be quite useful as a training tool which I will touch on later.

“Identifying” a High Jumper• Tall and thin• Ability to dunk; preferably off one foot• Fearless• Good body control• Body awareness • Basketball players/Gymnasts/Divers

Two types of jumpersSpeed jumper• Long legs• Over 6 feet tall• Thin; low muscle tone• Fast• Stays tall at take-off

Power jumper• Under 6 feet tall• Muscular• Powerful• Slow • Gets low at take-off

Determining take-off foot• Tell the jumper to stand with feet together• Stand behind him/her and push them hard enough that they

need to take a step forward. • The foot they step forward with is the stronger foot therefore

determining the take-off foot.• Another option is asking the jumper to do a layup; pay

attention to what take-off foot is used

Finding a Mark• Have jumper start at their take-off spot just inside the near standard

and approximately an arms length out from the bar • Set a cone 20 feet to the right of the standard and 65 feet back to

act as a target for the jumper to run towards• Run a “reverse-J” back toward what their real starting point would

be. • Count off 10 steps as they stride away from the bar at an easy sprint

and mark their 10th step

J- Approach

http://www.ctgdevelopment.net/Members/high_jumpers.htm

Finding a Mark (continued)• Do this several times and mark the 10th step each time to find the

average mark of the tenth step• Use a bungee and have the jumper take a few jumps with full

approach• Pay close attention to approach and make adjustments to the mark• You will see things the athletes cannot and they will feel things you

cannot, so make sure to talk through each potential mark before making changes

Elements of the Jump

Straightaway• The jumper should be very tall while running the straightaway• First five or so steps in approach should be bounds• During the straightaway jumper should be looking straight ahead

Problems with StraightawayProblem #1• Jumper stands tall at their mark and as soon as they begin their approach

they hunch overSolution #1• Add slight backbends to jumpers pre-jump routine• If jumper hunches during approach work blow a whistle and have them start

approach over

Problem #2• In the last step of the straightaway the jumper crosses the outside foot over

the inside foot which leads them cut straight into the barSolution #2• Work on softening the curve; may need to move it out or in depending on

how the jumper is transitioning into the turn• Consider starting with opposite foot taking the first step and

adding/removing a step

Problems with Straightaway

Problem #3 • The jumper stares at the bar for the entire approach; takes off at the

middle of the bar, which forces them to clear over the highest side of the bar instead of the middle of the bar which is lowest

Solution #3• Jumper should look straight ahead during the straightaway and at

the farthest end of the bar once curve is initiated

Elements of the JumpCurve• Momentum must be developed through the straightaway• Cutting and stepping out will decrease the momentum gained during the

straightaway• The jumper should begin an inward lean at first step into the curve• Outside arm works across body to prepare for rotation• Inside arm reacts and pushes elbow backward • Force on feet should be pushing out and not down, allowing the jumper to

maintain traction while leaning into the bar• Jumper should make eye contact with far standard once they transition

from the straightaway to the curve

Problems with CurveProblem #1• Jumper cuts in or steps out when beginning the curve

Solution #1• Use cones to guide the jumper through the curve• Rub chalk on bottom of spikes to show the imprint of the feet throughout

the approach• Practice shorter approaches so curve is more of the focus

Elements of the Jump

Penultimate Step• The penultimate step is the last step before the plant. It is critical to the

athlete’s ability to get as vertical as possible. • The sooner the take-off leg is planted, the better position the jumper will

be in to attain maximum vertical velocity. • While the jumper is pushing into the penultimate step, both arms should

be pulling back behind the body. • The penultimate step should be the longest step

Problems with Penultimate

Problem #1• Jumper is dragging his trail leg after inside foot is planted

Solution #1• Jumper is over-stretching the penultimate step and may need to move

mark up slightly or increase/decrease speed

Elements of the JumpTake-off Step• Should be the shortest step in approach• Foot should be 30 degree angle to the bar• Your takeoff step should occur in front of your body’s center of mass,

which will help in creating a vertical lift• Once your plant foot is in contact with the ground the athletes body

should move from a lean to more of a vertical stance. • Slight lowering of hips• The knee of your inside leg should explode up and stay up until back starts

to pass over the bar• The knee lift will also help begin the rotation of your body so that your

back will face the bar at clearance.• Jumper should have outside arm begin to cross the body as the elbow of

inside arm is driving back which will assist in rotation• This rotation will occur if the momentum is kept on the curve• The jumper should be jumping straight upward

Problems with Take-offProblem #1• Jumper is leaning into the bar after plant

Solution #1• Instruct jumper to get upright after making initial contact with plant foot

Problem #2• Jumper is pounding plant foot into the ground before take-off

Solution #2• Heel should strike first and roll through the foot off the heel and off the

toe

Problem #3• Jumper is not using arms

Solution #3• Approach work emphasizing arms in all parts elements of the jump

Arm Position

http://www.coachr.org/rotation.htm

Elements of the Jump

In Flight• Goal is to clear the bar• Body must rotate in two ways• Horizontally to get parallel to the bar• To the side so that the back is facing the bar

• As the jumper approaches the bar the body needs to arch so the hips are high as possible

• Once the head begins to tilt back, feet and knees should be close together and not splayed over the bar.

• As the hips clear the bar, chin should begin to tuck to help lift legs into a straight up position.

• Athlete’s upper back should be first part of body to make contact with the pit

This slide adapted from: http://track.isport.com/track-guides/high-jump-takeoff-flight-phases

Problems In-FlightProblem #1• Jumper is riding the bar and never getting center of mass over the bar

Solution #1• Jumper needs to be more erect on take-off and arch their back more in air• Jumper needs to hold knee-drive longer

Problem #2• Jumper is over-rotating and hitting bar with outside hip

Solution #2• Jumper needs to

Problems In-Flight Problem #3• Ineffective bar clearance

Solution #3• Jumper needs to keep knees together when in-flight to slow down the rotation

which allows the jumper more time to un-arch. • If knees are far apart they have to cross the bar right after the hips which doesn’t

leave enough time for them to un-arch. The timing of the un-arch is critical to the leg and foot clearance of the bar.

Problem #4• Jumper is sitting on the bar

Solution #4• Jumper either has straight legs over the bar, an incomplete arch, or raises the head

prematurely which enables them to hit the bar although the center of mass is over the bar

Hip Position

http://www.coachr.org/rotation.htm

Warm-Ups• Back flips on pit• Back jumps over bar• Scissor jumps (both sides)• Knee drives• Box jumps• Curve runs• 3 and 5 step approaches• Approaches with tennis balls

Training• Plyometrics • Core• Yoga • Stairs• Spin workouts• Pool workouts• Basketball• 50 meter sprints• Towel runs• Box jumps• Hurdle Work

PlyometricsAnkle jumps• quick, on balls of feet

Vertical jumps• quick, repeated, rebounds

Power skipping• exaggerated skip with knee drive

Tuck jumps• repeated jumps for distance

Front/Lateral obstacle jumps• gradually increase distance between obstacles

Single- leg hops• repeated on one-leg for distance

Squat jumps• hands on head, repeat squat jumps starting in squat position