Download The High Jump

Track & Field Technical
Certification
The High Jump
The Approach
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Biomechanics of the High Jump Approach. The high jump approach resembles approaches
employed in the other jumping events. It is also unique in its use of the curved run.
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The Curve. The curved path used in the final five steps of the high jump generates high
centrifugal forces. These forces act on the jumper at a tangent to the traveled curve.
Once the jumper leaves the ground, these forces propel the jumper in a straight line at a
tangent to the curved approach. Since these forces create the displacement toward and
over the crossbar, the jumper can focus on jumping vertically and gaining as much
height as possible. For this reason, problems related to displacement toward the bar in
the high jump (such as peak of flight placement in front of the bar) are always related to
curve quality.
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Rationale for the Straight to Curve Approach. Since developing momentum and
consistency are difficult on a curve, high jumpers begin the approach on a straight path,
and employ the curved path prior to takeoff.
Layout of the High Jump Approach
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Length and Velocity. The high jump approach is typically much shorter (8-12 steps) and
develops much less velocity than those used in the other jumping events, because of the
emphasis on the development of vertical takeoff forces. 10 step approaches are
common at most levels. Regardless of the approach length, the final five steps comprise
the curve.
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Checkmark Systems. Most high jumpers employ a two checkmark system. The first
checkmark marks the location of the start of the approach. The second checkmark is
placed on a line connecting the standards, some distance out from the near standard.
The line connecting the two checkmarks is perpendicular to and outside the crossbar.
This second checkmark insures that the first part of the run is straight and perpendicular
to the bar. The line connecting the checkmarks is generally lies 10-16 feet outside the
near standard. This distance effectively controls the radius of the curve. Better jumpers
use greater distances here.
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Triangulation. Some type of triangulation system should be used to guarantee that the
approach is laid out properly. This ensures that the angle formed between the line
marking the straight part of the jumper’s approach and the crossbar is consistent. The
best way to do this is by using some right triangle. One leg of the triangle should
connect the near standard and the 2nd checkmark. The other leg should connect the 1st
and 2nd checkmarks. The hypotenuse should connect the near standard and the 1st
checkmark. Since the sides of all right triangles show lengths in a 3:4:5 ratio, any such
triangle can be used. Right triangles typically used have measurements of 12’, 16’, 20’,
and 15’, 20’, 25’. After laying out a triangle, legs can be extended or adjustments made
to lay out any approach.
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Mechanics of the High Jump Approach
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The Straight. The drive phase and the first part of the continuation phase comprise the
straight part of the approach. The drive phase lasts only a few steps, It is critical that the
jumper be upright prior to initiating the curve. This straight portion of the approach
should be directed at the 2nd checkmark.
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Transition into the Curve. As the jumper pushes off seven steps out from takeoff (4th
step of a 10 step approach), the hips turn inside very slightly. This causes the next step
to land slightly wider than the previous steps, initiating the curve subtly with the outside
foot. The next step firmly establishes the curve’s path. The transition from the straight
to the curve should occur smoothly, without excessive deceleration, acceleration,
abrupt changes of direction, or leaning forward.
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The Curve
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Outward Pressure. While running the curve, the feet should exert outward
pressure against the surface. This is accompanied by an inward body lean.
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Arm Carriage. Slight changes occur in arm carriage. The arms should balance
and counter the changed actions of the legs.
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The Shoulder Axis. While running the curve, the shoulders should remain
perpendicular to the body’s direction of travel at any point on the curve.
Premature rotation of the shoulders in anticipation of the presentation of the
back to the bar is a common error.
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Foot Contacts. While running the curve, each step should touchdown on the
curve, and the foot axis at touchdown should be parallel to the curve at any
point. Premature turning of the feet and stepping out of the curve are common
errors.
Arriving at Takeoff
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Preserving Curve Characteristics. These characteristics of the curve, particularly
outward foot pressure and proper foot placement, should be seen continually
throughout the curve and preserved until the takeoff foot grounds.
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Final Angle of Approach. The final portion of the approach should bring the
jumper somewhat toward the bar, so that the jumpers general alignment and
direction of travel form an angle of approximately 30 degrees to the crossbar.
Visual Focus during the Approach. During the first few steps, the jumper should look at the
second checkmark. This establishes the direction of the first part of the approach and insures
that the curve is initiated in the correct location. The jumper’s visual focus should shift to the
near standard just prior to initiating the curve. This enables the jumper to instinctively move to
the correct location of takeoff. The jumper’s visual focus should shift to the intersection of the
far standard and the crossbar in the final steps. This will provide an erect object (the standard)
by which to gauge inward lean, and allows the jumper to locate and maneuver about the
crossbar.
Preparation
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Takeoff Angles. Effective high jumpers take off at angles of 35-45 degrees.
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Preparation Needs. In order to achieve these angles, some preparation is necessary. The body’s
center of mass must be lowered slightly in order to provide a vertical path of acceleration. The
body’s lateral lean accomplishes part of the lowering needed.
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Penultimate Step. The penultimate step will display mechanical changes that permit the
necessary lowering of the body’s center of mass. The third to last step is frequently altered so
that the angle of pushoff is less vertical than the previous strides, in order to better facilitate this
lowering.
Takeoff
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Goals of Takeoff
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Taking Off from the Correct Location. The high jumper must take off from a location
that enables clearing the crossbar at its middle, places the peak of flight over the
crossbar, and enables proper clearance mechanics.
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Creating Lift. Takeoff should create the vertical lift needed for maximal performance.
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Alignment. Proper location of takeoff and alignment with respect to the crossbar just
prior to takeoff should be achieved.
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Creating Rotations. Good high jump takeoffs produce important rotations in flight.
Location Related Factors
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Takeoff Location. The takeoff location will vary with the jumper’s ability level. Better
jumpers should take off further from the plane and the center of the crossbar.
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Steering. High jumps exhibit steering and generally steer to a position of comfort. Most
high jumpers inherently try to take off from a position that is too close to the bar, so
working to increase bar spacing is common coaching practice. Also, because jumpers
steer, checkmark adjustments seldom result in changes in takeoff location.
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Lift Related Factors
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Preservation. In all jumping events, velocity, proper running mechanics, and good
posture should be conserved throughout the final steps, preparation, and takeoff. In the
high jump, the mechanics and positions of good curve running should be conserved as
well. Outward foot pressure, inward lean, proper shoulder alignment, and correct foot
placement should all be maintained throughout the curve until the takeoff foot grounds.
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Posture. Good posture should be conserved as the high jumper moves into takeoff
position. While slight backward lean is common in high jumping, excessive backwards
lean disrupts the hip’s ability to extend and should be avoided.
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Placement of the Takeoff Foot. Unlike other jumping events, the takeoff foot should
ground significantly in front of the jumper’s body, in order to facilitate the creation of
vertical forces.
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Free Leg Action. During the takeoff the free leg should swing powerfully, bringing the
knee upward. The knee should remain elevated throughout the initial flight. Lowering
the free leg normally indicates some rotation problem, and should be remedied in that
way.
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Arm Actions. The arms should be swung powerfully, through a large range of motion.
Single and double arm actions are commonly used in the high jump.
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Completing the Takeoff. The pushoff from the ground in the high jump takeoff should
be complete. It is a common error to begin to assume flight positions prematurely,
before the takeoff is complete.
Alignment Related Factors
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Takeoff Location. The takeoff location will vary with the jumper’s ability level. Better
jumpers should take off further from the plane and the center of the crossbar. High
jumpers inherently try to take off from a position that is too close to the bar, and
managing this is a large part of high jump coaching practice.
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Body Alignment at Takeoff. As the takeoff foot plants, the foot and general alignment
of the body should be directed somewhat toward the crossbar. They should be directed
so that the body’s general alignment forms an angle of about 30 degrees to the
crossbar.
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Directing Takeoff Forces. The jumper should strive to take off vertically. Takeoff forces
should not be directed toward the bar, but toward a point where the curve, if extended,
would lie.
Rotation Related Factors
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Turning the Back to the Bar. During takeoff, the body turns about its long axis in order
to present the back to the bar. This turning should occur in unison with the lift of
takeoff, and at the same rate. Presenting the back to the bar prematurely is a common
error.
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Lateral Rotation. During takeoff, the body moves from a position of inward lean to an
upright, vertical position at takeoff. This movement creates a desired lateral rotation in
a plane perpendicular to the crossbar. This rotation continues into flight and produces
most of the characteristics of flight.
Flight
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Accelerating Lateral Rotation. The jumper’s primary goal during flight is to accelerate the
lateral rotation to ease clearance over the bar. This enables the high jumper to rotate about the
bar as well as lift above it, making clearance more efficient. This is done by shortening the
effective length of the body in the following ways.
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The Layback. The jumper should lay back, hyperextending the hips slightly.
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Knee Positions. The knees should be flexed and apart in flight. Keeping the knee
elevated during the initial part of flight must be done to achieve these positions.
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Arm Movements. The arms should be brought to the jumper’s sides, so that the hands
are near the hips.
Arching the Back. Care should be taken not to overarch. Overarching tends to drop the feet
under the bar, and the bar is often knocked off by the heels in these cases. Excessive arching is
often related to poor takeoff alignment.
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Clearing the Feet. In the final stages of flight, the head is lifted toward the chest to facilitate
lifting the feet over the crossbar.
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Bar Spacing. Another variable that greatly affects flight mechanics in the high jump is the
distance from the bar the jumper establishes at takeoff. A significant portion of the flight
rotation must occur in front of the bar. If the jumper is too close to the bar at takeoff, flight
mechanics must be corrupted to facilitate clearance.
Teaching and Training Exercises for the High Jump
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Circle or Semicircle Runs. Circle runs or semicircle runs are used to develop curve running
fundamentals and comfort.
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Serpentine Runs. These runs can be used to teach any aspect of curve running, and are a good
way to introduce curve initiation mechanics.
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Fundamental Jump Exercises. Fundamental jump exercises mentioned earlier, such as power
skips and repetitive takeoffs, can be adapted to the high jump by having them done on a circular
path.
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Approach Assembly. Assembling the approach and determining the location of the checkmarks
is best done using educated guesses and trial and error. After deciding upon the number of
steps to be used, estimate the location of the second checkmark based upon the athlete’s ability
level. Finally, have the athlete run through past the bar initially, and use step counting and trial
and error to establish the location of the 1st checkmark. This practice provides an adequate
starting point to begin teaching the approach.
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Approach Rehearsal. These are done to develop the mechanics and consistency needed in the
approach. These can be done without a bar, or using a scissors jump.
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Back Flops. These provide a way to familiarize the jumper with and remediate backwards flight,
rotation, and flight movements.
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Scissors Jumps. These provide an opportunity to teach all aspects of preparation and takeoff at
low speeds in a comfortable learning environment. The elimination of flight mechanics allows
the jumper to focus on the approach and takeoff, and deters the development of premature
flight mechanics.
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Short Run High Jumps. These jumps can be used to teach any technical aspect, in a reduced
intensity setting.
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Full Approach Jumps. These jumps can be used to address any technical aspect of the event in a
competition specific environment.
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