The first recorded high jump event took place in Scotland in the 19th century and since then many techniques have been used by record-setting athletes. The straddle technique is one in which the athlete diagonally approaches a horizontal bar, jumps and rolls, belly-down, over the bar without knocking it off its supports. The important elements to this technique are your approach, speed, timing and body control.
Angle of Approach
The angle of your approach is critical to a successful high jump. With a 90-degree approach, or a straight-on approach, you will find it hard to get your body in the correct position to jump up and over the bar. A small angle, or a near parallel approach, can cause you to slide along the bar, hit the bar on the way up, land on top of the bar on the way down or completely miss the mat. The angle of approach should be 20 to 40 degrees. You'll need to try different angles until you find one that works best for you.
The Approach
The number of steps you take in your approach depends on the length of your strides and your speed. Typically, seven to nine strides are sufficient. With the first step being with your take-off foot, run with four to six slower strides and speed up on the last three steps prior to the vertical jump. The last three strides should consist of two long and the last one short. This helps to get your momentum into the vertical jump.
The Takeoff
Preparation for the takeoff starts with the third step prior to the vertical jump. With this step, you want to lower your center of gravity by bending your take-off leg, pull both your arms down and bring your shoulders slightly forward. With the next step, pull your arms back behind your back, lower your hips and angle your upper body backward. The last step prior to takeoff is shorter than the previous two. Firmly plant your heel, allow your body to move over your foot and thrust both arms upward as you push off the ground.
Clearing the Bar
After takeoff, bend your lead leg at your hip and knee, swing it upward and quickly straighten it to a horizontal position. This is your right leg if you are approaching from the left. Tuck your left arm into your body, extend your right arm up and over the bar while bending your takeoff leg. As your body starts to roll over the bar, thrust your head, right arm and shoulder down. This helps lift your hips enough to clear the bar. With your hips well above the bar, kick your takeoff leg out and up. Your left arm stays close to your body until you are completely over the bar. Your momentum will cause you to rotate onto your back for the landing.
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