1. The Overall Mission
The high jump is a track and field event testing your ability to jump over a horizontal bar. Both men and women compete in this event in which the jumper runs towards the bar and launches his body over it onto a soft mat. The bar is higher as each athlete clears a given height. Athletes have 3 chances to clear a height and stay in the competition. The winner is the person who clears the greatest height.
2. Approaching the Launch
The approach is arguably the most important element of the high jump. Acceleration and timing of the approach are crucial for a good jump. Measure your approach to know exactly where to begin and how long your strides are. To maximize the effectiveness of the approach, practice a 5-step straight run and transition into a 5-step curved run, bringing your body parallel to the bar. Begin the approach in a lower position and accelerate to an upright position as you progress. Some high jump drills for the approach include running the 3-point line of a basketball court and running or skipping in a circle.
3. Ready for Lift-Off
The next phase is the take-off, in which you leave the ground and attempt to clear the bar. You must be conscious of body position, take-off foot and leaping upwards among other things when taking off. To perfect your take-off, perform it from a standing position, from a short 5-step approach, and from a slower full approach concentrating on planting your take-off foot, the use of your arms to help direct your body over the bar and leaping power in each different approach.
4. In the Air
The only element of the high jump that counts in competition is clearing the bar. Athletes use several high jump techniques to achieve this act. You launch yourself with your inside leg and lead your body over the bar with your outside leg and going over the bar sideways when doing the Western roll. The straddle technique also uses this positioning but clears the bar with the stomach facing the bar rather than the side. The Fosbury Flop, named for its originator Dick Fosbury, requires you to go over the bar head first, arching the rest of your body over the bar and landing on your back in the pit. Repetition of whichever technique you choose should be a big part of your high jump training.
5. Cleared for Landing
The final phase of the high jump is the landing. The landing pit began as a pile of sawdust, but is now a raised soft mat. After initially clearing the bar, allow your body to free-fall onto the mat, being careful not to graze the bar with any part of your body. Take care not to come up into the bar but to roll safely off the end or side of the mat.
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