The high jump discipline of athletics requires skill, agility and speed. After the run-up to gain momentum, the athlete jumps over a bar and lands on a mat on the opposite side. For your safety, it is important to adopt the correct techniques when running, jumping and landing. If you practice often and without taking risks, you will learn how to perform a high jump!
Steps
Part 1 of 3: Perfecting the Run
Step 1. Practice your running technique
During the run-up, the athletes generate the thrust necessary to jump over the bar. Consequently, perfecting this fundamental is the first step necessary to learn this discipline. Practice by running towards an exercise mat and imagine that there is a bar in front of it. When you are ready to jump, you will find the same carpet behind the bar.
Step 2. Get ready to run to the mat
Most athletes take about 10 steps before jumping, so be sure to position yourself at least 10 steps from the mat to simulate the run-up. If you are a beginner, back off another 5-6 steps, to have enough space to generate the necessary thrust to jump.
- Do not stand directly in front of the mat. You will run in a "J" trajectory, turning towards the bar after about 10 running steps. Consequently, you will need to be at least 5 meters to the left or right of the mat before you start running. If your dominant leg is your right, position yourself to the right of the mat. If your dominant leg is your left, go to the left.
- Generally, women start their run 9-13 steps to the right or left of the mat, 10-15 meters from the bar, while men start their run 12-16 steps to the left or right of the mat, 15-20 meters away..
Step 3. Start running
Use your non-dominant foot to push yourself. Some athletes start bent down to the ground and reach a standing position at the third step. Choose the run-up you prefer, but during training it may be easier to start from a standing position.
- Make sure you run to "J". Your run-up will resemble that letter, because after a first straight part, you will curve towards the bar at the end of the journey. Run straight to the corner of the mat for about 5 steps to generate thrust. After about three steps, you should be parallel to the bar.
- Do not accelerate and do not decelerate. Maintain a constant speed, so as not to lose momentum.
Step 4. Jump to the mat
Push your body into the air with your non-dominant foot. The non-dominant leg will automatically straighten during the jump and you will bring the opposite knee up.
Don't land on the mat. Try to fall to your feet. At this stage, you just have to perfect your run-up. The mat is a safety measure in case you fall
Part 2 of 3: Overcoming the Asticella with the Fosbury Jump
Step 1. Practice the Fosbury jump
This technique was first used at the Mexico City Olympics in 1968 by gold medal winner Dick Fosbury. His technique, known as the "Fosbury method" in honor of its inventor, involves jumping with the head forward and back to the bar. Today it is the most used technique by professional athletes.
Step 2. Get ready to jump over the bar
After finishing the "J" run, when you are next to the mat, turn your back towards the bar to make a Fosbury jump. As you bring your knee up and push with your non-dominant leg, rotate your body towards the sky. During the first attempts this movement will seem strange to you, but keep practicing, until you are able to do it naturally.
Step 3. Go over the bar
Rotate your head and upper back towards the mat. Tilt your head back and keep your chin away from your chest as you climb over the pole to avoid injury. Arch your back. As you lift your hips over the bar, your head will drop back. After passing the pole with your hips, you will naturally bring your head to your chest, to better be able to lift your feet.
- Lift your feet above the bar. Timing is very important at this stage, as you will have little room to slide your legs over the rod. When your hips have cleared the bar and begin to descend, swing your legs upward so as not to hit the obstacle.
- Try to keep your arms close to your body for a more compact center of gravity.
Step 4. Land on the mat the right way
Touch your upper back and shoulders first to avoid injury. The rest of your body will follow the movement and you may end the fall with a back flip. In that case, relax and don't oppose the rotation.
- If you do a somersault, push to the left or right side of the back, to turn on the shoulder (and not on the head) and not strain the neck.
- Keep your mouth shut. If you held it open, you could bite your tongue.
Step 5. Resist the urge to close the ball
Keep your body flat so your knees don't hit your face. Do not relax when you touch the mat with your back and keep your legs at a comfortable distance from each other, as your knees will bend and advance, even if you do not roll backwards.
If you hit the bar while jumping, it could jump into the air. In that case it could fall on you or end up on the carpet, risking an injury. Cover your face with your arms when landing to avoid getting hit by the pole
Step 6. Improve your height and jumping technique
Practice jumping and landing until you are completely comfortable doing those fundamentals. Nobody can learn to jump in a day, so don't be discouraged if the technique is too difficult: train as much as possible and talk to other athletes or coaches for advice. Ask a friend to observe your movements, to give you indications on the details to improve.
- To push your limits, raise the bar in 3-centimeter increments. It may seem like a few, but you will feel the difference after each jump.
- Some people are more successful by recording their progress in a journal. To do this, write down at what height you set the pole you are training with. If you keep raising it every week and recording your highest jumps, you can check your improvements.
Part 3 of 3: Overcoming the Aticella with a Ventral Jump
Step 1. Cross the bar with a ventral jump
If jumping forward at this stage seems too risky, you can choose to adopt a different technique. Starting with the same run up, you can do a less complex movement known as a ventral jump. Instead of throwing yourself back over the bar, you will pass it while sitting, with your back straight and your legs stretched out in front of you.
Make sure the rod is pretty close to the mat, especially if you are a beginner. It is important to master the technique before attempting to overcome a very high bar
Step 2. Run towards the bar at a constant speed to generate thrust
If you have practiced the "J" run enough, you should be able to run confidently to the bar, using the correct technique. Don't cut your run to save time; it is important to go all the way to have enough thrust to complete the jump.
Step 3. Push to the ground
When you have practiced the run up, jump by pushing with the non-dominant leg and throwing the dominant knee in the air. In this case, push with your non-dominant leg, but throw your dominant foot into the air, keeping the leg straight. You should bend at the waist, as if sitting on the ground, and your foot should never go beyond your hips.
During the jump, the body should be parallel to the bar. You will jump in a sideways motion, which will take you over the bar
Step 4. Complete the jump
Swing your non-dominant leg towards the extended leg, keeping both legs straight. This will create a movement similar to that of a scissor closing. Keep your back straight and your legs stretched out in front of you. Inertia will take you past the rod and onto the mat.
Step 5. Improve your technique
Practice the ventral jump until you feel comfortable. As you become more skilled, slowly raise the bar. Once you've reached your maximum limit, you'll need to move on to more advanced jumping forms.
Advice
- Look for signs that you are ready to raise the auction. If you have to compete or if you have a trainer, you probably challenge yourself every day to jump higher. If not, try raising the bar at least 1 centimeter a week.
- Know when to lower the pole. If you hit the bar too often, lower it an inch or two and improve your technique. Don't let the height of the bar cause you stress, be aware of your limitations and don't be ashamed to lower the difficulty of the exercise.
- If you don't already have the necessary equipment for the high jump, you will need to borrow it. Contact the universities and educational institutions in your area for access to a high jump platform. You may be able to borrow equipment from some sporting goods stores as well.
- Before attempting a high jump, warm up your muscles. Always start with some practice runs and jumps.
Warnings
- Place small rugs around the larger one if you think you need extra protection.
- Never attempt a high jump using a mattress as a mat. This might sound like a good idea, but if you land too hard, you could jump off the mattress and fall to the floor.
- This article is meant to instruct a beginner. For more advanced high jump questions, you should contact a trainer who can help you improve.
- Avoid training alone. If you get injured, no one can help you.
- Never try high jump without a mat to cushion your fall or you will risk serious injury.
