HIGH JUMP 101

Objectives for High Jump

1. Momentum & speed @ ground release.

2. Transition from horizontal to vertical.

3. High impulse @ take-off.

4. Establish angular momentum for effective bar rotation.

3-Stages :Approach/Takeoff/Bar Clearance

Approach is 10-11 strides (5 on straight, 5 on curve.)

* First 5 strides are to build speed (controlled).Each stride gets faster, slow

to fast. Proper knee and arm action.

• 5^th-6^th strides start curve, foot in front of foot, eyes slowly move to bar, speed builds with each stride through take off. Body will have slight lean into curve (away from the bar).
• Last 3 strides; (8 is short,9 is long, and 10 is short). Knees are still up, body staying tall, eyes on bar. Stride pattern goes from toe run to flat foot run.(this is done by slightly cutting 8^th stride short).The 9^th stride(2^nd to last stride)is a normal stride. Do not reach.

Arms should be back and ready to drive up, body upright with slight lean away from bar, eyes focused at point of clearance. Take-off (10^th stride) hits with slight heel-toe motion. Back leg pushes off ground driving knee upwards. Arms and knees drive at the same time. Eyes are focusing at point of clearance.

TAKE-OFF

The take-off foot should be pointing just inside the far upright. The take-off foot rolls off the ground (heel-to-toe) as the knee and arms drive upwards at the same time. Timing of arms/knee are important for maximum vertical height. The knee comes through the hips, taking center of gravity in a upward motion .Knee is pointing to inside of the far standard (do not twist the knee around, stay tall and upright).Right before leaving the ground, the toes, ankles, and knee of the take-off leg will be, or should be fully extended for maximum vertical leap. Body should be parallel with the

closer standard. Arms/knees driving upward, must hold this position until shoulders and upper back can clear bar. Outside shoulder should be lower than inside shoulder.

Do not lean into the bar. Keep your speed up and over the bar, not through the bar.

BAR CLEARANCE

Speed from the approach is what gives you penetration into the pit. The conversion of

horizontal speed into vertical height is set up with the last 3 strides of the approach. As we clear the bar the chin is dropped to the inside shoulder with the head in a dropped position. Drop the shoulders down to the pit, but don’t throw the head back. When the upper body drops, the hips/legs will follow. The speed of the approach and our change from horizontal to vertical, that momentum will cause the legs to roll over

the body once we land in the pit (like doing a back roll).

DRILLS FOR THE HIGH JUMP

For the approach; Walk-Through’s & Run-Through’s

Straight Line & Curved Line running

Wave or “S” Running

For the Take-Off; 3-5 Stride Step-Overs

Full Run-Through’s (10-11) Strides/Vertical pop-up into pit.

Reverse Lay-ups (in the Gym)

For Bar Clearance; Standing Arches and/or Box Arches

Pit jumping w/ arch (Shadow form)