There are three recognized techniques used in high jump: the Western roll; the straddle; and the Fosbury flop. The Western roll and straddle are seldom used in serious competition because most jumpers find the flop technique allows them to jump higher. High jumpers use a curving run up to generate speed, which is converted to vertical lift at the point of takeoff. Jumpers take off from one foot because two-footed takeoffs are not legal, and pass over the bar head-first with their backs arching over the bar. Jumping and then clearing the bar uses a number of major skeletal joints and muscles.
Ankle
Pushing off the ground involves extension of the ankle joint. This movement is called plantar flexion. Plantar flexion results from contraction of your gastrocnemius and soleus muscles, which make up your calf. Ankle extension provides the final thrust of momentum that pushes you off the ground.
Knee
A lot the power necessary for successful high jumping is generated by knee extension. The quadriceps muscles located on the front of your thigh are responsible for this action. Unlike squats, in which the knee joint travels through 90 degrees or more, the knee action in the high jump is much smaller --- about 30 to 45 degrees during takeoff. This limited range of movement places the quadriceps muscles in the perfect position to generate maximum liftoff.
Hip
The largest and most powerful muscle in the body is the gluteus maximus --- essentially your butt. The main role of this muscle is hip extension. Hip extension involves driving your femur or thigh bone backward. Hip extension generates the greatest amount of force in high jumping. In addition to the gluteus maximus, the hamstrings are also involved in hip extension. The glutes and hamstrings work together to launch your body up and over the bar.
Spine
The spine consists of 33 individual bones called vertebrae and is the longest joint in the body. The spine must be both stable and flexible in the high jump. On takeoff, the spine is held rigid so that none of the force generated by your legs is lost but once you are in the air, the spine must bend so that your back arches over the bar, and there is also a degree of rotation.
Shoulder
Although high jump is predominately a lower-body activity, the arms and specifically the shoulders play an important part. On takeoff, the arms are swung forward and upward to help with generating momentum. This action is called shoulder extension. The arms and shoulders then remain extended and lead your body over the bar.
References
- "High Jump"; Frank W. Dick; 1993
- "Winning Jumps and Pole Vault"; Ed Jacoby; 2008
- "An Illustrated Atlas of the Skeletal Muscles"; Bradley S. Bowden and Joan M. Bowden; 2002
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