Peter Ventre

Introduction

In order to jump high you must concentrate mostly on approach and take off. Clearance of the bar and landing are of importance only in making best use of the work done on the ground. It is essential to achieve:
1. A fast approach into an exaggerated backward lean position at take off with the hips low in order to spend more time over the take off foot and exert more force into the ground (Fig. 3).

2. A take off position close to the bar so that the body is raised steeply with an angle of approach acute enough to permit a powerful free leg swing (Fig. 5).

3. A lifting of the body straight into the air without turning in towards the bar at take off in anticipation of least to horizontal and hold the layout and clearance (Fig. 6).

4. An economical position in the air where the body is draped around the bar (Fig. 8).

A good surface for take off, heel spikes and a well padded area for landing will help you in your training. Press for improvement in these facilities.

Developing the techniques

Approach and take off

Train off a 5 stride approach, starting with the take off foot and practice a straight jump over the bar. Jump straight and high, swing the leading leg and both arms powerfully and land on the take off foot so that the line of approach, the jump and the landing are all in line. Straight jumps of this sort can be the basis of all your training.

Accelerate and lengthen each stride so that the low hip position and exaggerated body lean can be achieved.

Increase the length and speed of approach as you become more skilful and learn to utilize the extra speed by' achieving a lower hip position, a longer last stride and a stronger leading leg swing.

Decrease the angle of your approach run from 55 degrees to 40 degrees as you become more skilful. The faster you approach the more skilful and powerful you will need to become to convert this forward speed into upward lift. Keep striving to utilise a faster approach into a steep lift off throughout the whole of your high jumping career. Many of our best high jumpers approach the bar in much the same way as they did at school they have failed to recognise the importance of a fast approach. Do not make the same mistake. Yet do not be so impatient as to try to approach too fast for your present level of skill.

Layout and clearance

A straddle roll technique is very efficient. There is a tenancy to rotate too much on the ground but if you do your straight jump practices you can prevent this. Try to drape your body around the bar. The left foot jumper will get his right arm and head over the bar first, followed by the right leg. Keep your r chin close to your chest and make sure the arms and legs are bent.
If you do this successfully, then by turning the left foot outwards and upwards you will rotate around the bar and the left arm and leg will be lifted clear.

Of course now you will be rolling on to your back. You will land in the pit across the lower shoulder, so a soft landing area is essential.

Training

1. Straight jumps off the fastest 5 7 stride approach you can manage at your present level of skill and power, 6 x 10 sets. You may do this training with or without a bar, indoors or outdoors. Using a gymnasium beat board would provide an inclined surface (a built up shoe provides the same kind of mechanical advantage) enabling you to spend more time over the take off foot. It should help you to develop backward lean and low hip position.

2. Continuous hopping 6 x 50 each leg.

3. Six jumps starting with the bar 5 inches below best height and increasing the height of the bar by 1 inch after each successful jump.

4. Pyramid lifts, using a short squat with the weights in a squat rack.

If you are looking for details on the Fosbury Flop style of high jumping click here