High Jump Technique

 High Jump Basics

Running

• Do modified versions of sprint workouts (short distances)
• Use sprint drills with high jump technique
• Increase intensity of workouts over time
• Develop good sprint mechanics and technique

Approach (High Jump Foot Placement)

• Blind 10 step approach (on the track)
  • Have athlete run a straight line 10 step approach with maximum controllable speed
  • Mark the 10^th step and the 5^th step with chalk and take average of numerous attempts
  • Mark each step with chalk or tape
  • Focus on rhythm:  1,2,3, 1,2,3, 1,2,3, jump. Or 1.2.3.4.5.1.2.3.4.5

• Initiate the curve on 5^th step
• Have athlete run a curve that feels natural
• Move approach to the high jump apron

Technical Points For The Approach

• Take off point
  • Men- 1’ inside of standard approximately 3’ to 5’ away from bar
  • Women- 1’ inside of standard approximately 2’-4’ away from bar

• Width from standard
  • Depends on speed of approach and strength of jumper
  • Men- 9’ to 12’
  • Women- 8’ to 11’
  • More narrow approaches create greater centripetal force and faster rotation about the bar
    •   Make athlete prove “how narrow they can be”

• Examples of Approaches-
  • 7’3” male high jumper: 10’ and 70’
  • Elite male jumpers (7’6” and higher) are not wider than 14’
  • 5’9” female high jumper:  9’3” and 59’3”

The Curve (High Jump Foot Placement)

• Initiate curve on 5^thstep
  •   Left footed jumpers turn right toe slightly in on 5^th step
  • 6^th step should be a slight cross-over to mid line of body

• Feel pressure and run around the curve
• Running the curve should lower center of mass
• Body lean is at approximately 22 degrees
• Push through the turn
• Positive foot strike and displacement

• Good sprint mechanics and body position are critical

Approach Drills

• Straight Line Rhythm approaches
  •   Run for rhythm in a straight line
  • 123…123…123 Jump
• Approaches with bar lying on ground
• Circle Drills- both ways focus on displacement
  • Foot strike and body lean -  feel the pressure
• Figure 8 Drills
  •   Focus on transition into curve with cross-over step
• “U” drills
  • Run to take off point and make a “U” to run back out other side
• Circle Drills with take-off
  •   Focus on active, “positive” take off

Over The Bar

• Finish drive knee all the way through take-off and leave it
• Rotate right knee out instead of straightening leg
• Left leg will match right leg and line up with pelvic girdle
  • Legs apart and knees bent
• Accelerate head and shoulders to the pit as quickly as possible on the back side of the bar
• Press the hips – “Pinch a quarter”
• Once hips clear bring chin back to chest
  •   This will raise calves over the bar

Over The Bar Drills

• Standing back-overs
  • From ground or box.
• 4 or 6 step jumps from a ramp
  • Focus – rotate right knee out
  • Drive head and shoulders toward backside of  the pit

High Jump Technique

High jump foot placement – plant before take off

• Lean in and slightly back
• Hips and shoulders lined up
• Good foot placement

Take off

• Good free leg swing
• 10% past vertical
•   Right shoulder up

In Air

• Right footed jumper -  left knee is up – toe up

Over The Bar

• Knees together
• Legs in line with pelvic girdle
• Hips are pressed up
• Head and shoulders move toward the pit

Clearance

• Accelerate shoulders towards pit on back side of bar

High Jump Coaching Tips

• Rhythm….Rhythm…..Rhythm  on approach
• Develop last 2 steps and drive
• Drive opposite Knee through the roof
• Stay away from bar….. Attack with the side of the body

*Practice jumping on the basketball court with good high jump fundamentals