Track & Field – Jumping | High Jump Technique

Running

Do modified versions of sprint workouts (short distances)
Use sprint drills with high jump technique
Increase intensity of workouts over time
Develop good sprint mechanics and technique
Approach (High Jump Foot Placement)

Blind 10 step approach (on the track)
Have athlete run a straight line 10 step approach with maximum controllable speed
Mark the 10th step and the 5th step with chalk and take average of numerous attempts
Mark each step with chalk or tape
Focus on rhythm: 1,2,3, 1,2,3, 1,2,3, jump. Or 1.2.3.4.5.1.2.3.4.5
Initiate the curve on 5th step
Have athlete run a curve that feels natural
Move approach to the high jump apron
TECHNICAL POINTS FOR THE APPROACH

Take off point
Men- 1’ inside of standard approximately 3’ to 5’ away from bar
Women- 1’ inside of standard approximately 2’-4’ away from bar
Width from standard
Depends on speed of approach and strength of jumper
Men- 9’ to 12’
Women- 8’ to 11’
More narrow approaches create greater centripetal force and faster rotation about the bar
Make athlete prove “how narrow they can be”
Examples of Approaches-
7’3” male high jumper: 10’ and 70’
Elite male jumpers (7’6” and higher) are not wider than 14’
5’9” female high jumper: 9’3” and 59’3”
THE CURVE (HIGH JUMP FOOT PLACEMENT)

Initiate curve on 5thstep
Left footed jumpers turn right toe slightly in on 5th step
6th step should be a slight cross-over to mid line of body
Feel pressure and run around the curve
Running the curve should lower center of mass
Body lean is at approximately 22 degrees
Push through the turn
Positive foot strike and displacement
Good sprint mechanics and body position are critical
Approach Drills

Straight Line Rhythm approaches
Run for rhythm in a straight line
123…123…123 Jump
Approaches with bar lying on ground
Circle Drills- both ways focus on displacement
Foot strike and body lean – feel the pressure
Figure 8 Drills
Focus on transition into curve with cross-over step
“U” drills
Run to take off point and make a “U” to run back out other side
Circle Drills with take-off
Focus on active, “positive” take off
OVER THE BAR

Finish drive knee all the way through take-off and leave it
Rotate right knee out instead of straightening leg
Left leg will match right leg and line up with pelvic girdle
Legs apart and knees bent
Accelerate head and shoulders to the pit as quickly as possible on the back side of the bar
Press the hips – “Pinch a quarter”
Once hips clear bring chin back to chest
This will raise calves over the bar
Over The Bar Drills

Standing back-overs
From ground or box.
4 or 6 step jumps from a ramp
Focus – rotate right knee out
Drive head and shoulders toward backside of the pit
HIGH JUMP TECHNIQUE

High jump foot placement – plant before take off

Lean in and slightly back
Hips and shoulders lined up
Good foot placement
Take off

Good free leg swing
10% past vertical
Right shoulder up
In Air

Right footed jumper – left knee is up – toe up
Over The Bar

Knees together
Legs in line with pelvic girdle
Hips are pressed up
Head and shoulders move toward the pit
Clearance

Accelerate shoulders towards pit on back side of bar
HIGH JUMP COACHING TIPS

Rhythm….Rhythm…..Rhythm on approach
Develop last 2 steps and drive
Drive opposite Knee through the roof
Stay away from bar….. Attack with the side of the body
*Practice jumping on the basketball court with good high jump fundamentals