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:
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).
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.
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.
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
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