The high jump in athletics requires skill, dexterity, and speed. After sprinting to gain momentum, the athlete rolls his body over the horizontal bar and lands on the mat on the opposite side. For safety's sake, you should practice good jumping posture when running towards bars, jumping over them, and even when landing. Practice diligently and safely to learn how to do the high jump!
Step
Part 1 of 3: Perfecting the Sprint
Step 1. Practice your running technique
When the athlete runs toward the bar, he builds the momentum needed to jump over the bar. Therefore, you need a perfect sprint technique before trying to jump. Practice by running towards the gym mat as if there was a high jump bar in front of you. Use the same mat as the mat to jump real high.
Step 2. Prepare to run towards the mat
Most athletes need only 10 steps before jumping over the bar. So make sure you are at least ten steps behind the jump point. If you're a beginner, increase your steps to 15-16 steps so that you gain enough momentum to jump.
- Do not stand directly in front of the mat. Run in a path that resembles the letter "J" turning ten steps before the sprint. Therefore, position yourself about 2.5 meters to the right or left of the bar before starting to run. If your dominant foot is right, your position is on the right of the mat, and vice versa.
- Typically, women step 2.5-4 meters to the left or right of the mat and start a sprint 10.5-17 meters to the crossbar. Meanwhile, men usually step 3.5-5 meters to the left or right of the mat and start a 15-20 meter sprint towards the bar.
Step 3. Start the sprint
Use your non-dominant foot to propel your body. Some athletes start low and run upright in the third step. Choose the stance that works best for you, but when practicing it may be best to start by standing up because it's easier.
- Make sure you run in a path similar to the letter "J". The track looks like the letter "J" because you're running straight and turning ahead of the jump. Run straight to the corner of the mat for about 5 steps to gain momentum. Start turning after 3 steps until it is parallel to the bar.
- Do not increase or decrease your speed. Maintain a consistent pace so you don't lose momentum.
Step 4. Jump to the crossbar
This jump is also called "push off". Kick into the air with your non-dominant foot. Your non-dominant leg will automatically extend as you jump, and push the knee of your dominant leg.
Don't land on the mat, Land with both your feet. At this point, you're just practicing your running stance. However, the mat can hold you back if you accidentally fall
Part 2 of 3: Crossing the Bar with the Fosbury Flop. Technique
Step 1. Practice the Fosbury Flop technique
This attitude was first used at the 1968 Mexican Olympics by Dick Fosbury to win the gold medal. The technique, which was later named the Fosbury Flop, is performed by raising the head first with the back facing the bar. This technique is now most commonly used by professional high jump athletes.
Step 2. Prepare to jump over the bar
When you finish the "J" track sprint and are next to the mat, turn your back towards the bar to perform the Fosbury Flop. As you push your knee up and jump with your non-dominant leg, pivot until you're facing the sky. At first this position may feel unnatural, but practice diligently until you get used to it.
Step 3. Skip the bars
Tilt your head and upper back toward the mat. Tilt your head back and keep your chin in as you cross the bar to prevent injury. Arch your back up. When you bend and raise your pelvis over the bar, your head will "drop" back. Once your pelvis is over the bar, you will naturally bring your head closer to your chest to help raise your legs over the bar.
- Raise your legs until they are over the bar. Here, timing is very important because maybe the difference between the body and the bar is very thin. When your pelvis crosses the bar and begins to descend, kick your feet up quickly so that they pass over the bar.
- Try to keep your hands close to your body for a solid center of gravity.
Step 4. Land your body on the mat well
Touch your upper back to the mat first. After crossing the bar, it's a good idea to land on your upper back and shoulders to prevent injury. Your entire body will follow your shoulders and back. Perhaps you feel comfortable continuing the motion of a downward roll. If so, relax and try rolling over.
- If you fall, push the spin to the right or left side of your upper back and stack your weight on the associated shoulder (rather than directly above your head) so the impact is evenly distributed from the neck.
- Don't open your mouth so you don't bite your tongue.
Step 5. Resist your urge to curl up
Keep your body open so your knees don't hit your face. Don't relax when your back hits the mat, and keep your legs open. This is done because your knees bend and move forward, even if you don't roll forward.
If you hit the bar while jumping, the bar may fall off the rails and fall. If so, the bar may fall onto you, onto the mat, or be in a dangerous position when you land. If you hit the bar, cover your face with both arms as you land to prevent injury
Step 6. Improve your stance and jump height
Practice jumping and landing until you get good at it. No one can learn this technique overnight, so don't be discouraged if you struggle at first. Practice as much as you can and seek advice from coaches and other, more advanced athletes. Have a friend watch you as you jump and point out any flaws in your jumping and landing stances.
- To challenge yourself, raise the bar by 3 cm. Maybe 3 cm looks short, but you will feel the difference when you jump.
- Record your progress in a journal. Write down the height of the bar that can be passed during the exercise. If you continue to raise the bar every week and keep track of the heights you can jump in training, your progress can be monitored.
Part 3 of 3: Crossing the Cross with the Scissor Jump Technique
Step 1. Cross the bar using the scissor jump technique
If you're a little afraid to jump headfirst, try something else that's easier and simpler. A technique called the Scissor Jump is done by running along the same path, but jumping behind the bar, you cross the bar in a sitting position, your back straight, and your legs extended in front.
Make sure the bar is standing close enough to the mat, especially if you're a beginner. You should master this technique first before applying it to jumps
Step 2. Run toward the bar at a constant speed to build momentum
If you're diligent about practicing the "J" sprint, you should be able to run to the bar with the right attitude and confidence. Don't cut corners when sprinting the letter "J" to save time. You have to go through the right path to gain enough momentum.
Step 3. Get off the ground
When you sprint, you jump with your non-dominant leg and push the knee of your dominant leg into the air, keeping your leg straight. The waist should be bent as if sitting on the floor, and the legs should not be higher than the waist.
When jumping, your body should be parallel to the bar. You will jump in a “sideways” motion to get over the bar
Step 4. Complete the jump
Swing your non-dominant leg toward the extended leg. In this way, you perform a scissor-like closing motion (“Scissors Jump” means a scissor jump). Keep your back straight and your legs extended in front of you. The momentum will carry your body across the bar and onto the mat.
Step 5. Improve your technique
Practice Scissor Jump until you're good at it. As your technique improves, gradually increase the height of the bar. When you've reached your maximum height, it's time to move on to a more difficult jump stance.
Tips
- Find out if you can afford to raise the bar height. If you have a trainer, he will know when you are ready to jump higher. If not, try increasing the height of the bar by an inch each week.
- You should warm up before doing the high jump. Do a few running and jumping exercises before actually jumping over the bar.
- Know when the bar needs to be lowered. If you drop the bar often enough, lower it a centimeter or two and retrain your technique. Don't be too disappointed if you drop the bar, know your limits, and don't be afraid to lower the height.
- If you can't use or have high jump gear, try borrowing it from somewhere. Look for schools or universities in your neighborhood that have high jump gear that you can borrow, or rent at an affordable price. You may also be able to find an athlete's supply store that rents out this equipment.
- If you don't have enough strength to jump over the bar, just let the bar hit you even if it hurts quite a bit.
- When jumping, don't forget to put your feet up and don't be afraid to land on your back.
- Don't hesitate or stop before jumping, or you'll lose momentum and waste precious time.
Warning
- Never use a mattress as a mat when doing high jumps. While it may seem natural, you can bounce off the mattress and fly, then crash hard to the ground.
- Don't practice alone. If you are injured, there is no one to help you!
- Never jump high without a safety mat to prevent serious injury.
- This article is for beginners. For more in-depth questions about the high jump, ask a coach for the tips and recommendations you need.
- Place a small mat around the high jump mat for added safety.
