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High Jump Technique

I.  Unique Elements of the Approach:

1. High jumpers generally use an approach that begins as a straight run, yet finishes as a curve.  The reason for the final part of the run being curved is to develop centrifugal force in order to propel the body over the bar as the vertical takeoff is executed.

2. Most jumpers employ 8-10 strides, with the last 5 strides on the curve.   The approach's length depends upon the ability and maturity of the athlete.

3. Most jumpers use two check marks.  One is located from 10-16 feet out on a line from the near standard.  This mark establishes the straight portion of the approach.  The faster the jumper, the further out this mark will be.  The second check mark is located on a running perpendicular to the bar from the other check mark, and locates the start of the run.

4. The athlete should begin the run by running in a straight line perpendicular to the bar, towards the check mark.  The curve is initiated by turning the outside foot inward slightly on the fifth step (of a ten stride approach).

5. In the curve, the athlete should establish a pronounce inward lean, and apply foot pressure outward against the curve.  The quality of this lean and outward pressure greatly determines the effectiveness of takeoff.

II.  The Takeoff:

A.  General Concepts of the Takeoff:

1. The jumper's primary focus should be to maintain an inward lean and outward pressure as long as possible through takeoff.

2. The high jumper should attempt to takeoff vertically and allow the centrifugal force developed to propel the jumper over the bar.  Jumping into the bar or leaning into the bar at takeoff is a common error.

3. Throughout the final strides, proper posture should be maintained.   Backward lean, forward lean, and butt-out postures in the last few strides are common errors in this event.

B.  Specifics of the Takeoff:

1. The Penultimate (2nd to last) Step:

• Should exhibit a dorsiflexed ankle prior to contact.

• Should exhibit a rolling contact of the foot.

• Should not occur too far in front of the body, so that braking is minimized.

• Should include slight lowering of the body, without postural deviation and deceleration.

2. The Takeoff (last) Step:

• Should exhibit a dorsiflexed ankle prior to contact.

• Should exhibit a rolling contact of the foot.

• Should touchdown in front of the body, with the foot pointed somewhat toward the pit to avoid ankle injuries.

• Should not be rushed, as in pecking or slapping at the ground.

Source:  USA Track & Field Level 1 Curriculum