Content

• To step
• Part 1 of 3: Perfecting the run-up
• Part 2 of 3: Jumping over the bar using the Fosbury Flop
• Part 3 of 3: Jumping over the bar using the scissors jump
• Tips
• Warnings
• Necessities

High jump requires skill, dexterity and speed. After sprinting to gain momentum, the athlete jumps over a high bar and then lands on a mat on the other side. For your own safety, it is important to practice the correct posture for the run-up to the crossbar, jumping over it, and even landing. If you practice often and safely, you can learn how to high jump!

To step

Part 1 of 3: Perfecting the run-up

1. Practice your running technique. When a high jumper runs for the bar, the momentum builds up in the body that is needed to jump over the bar. That's why it's imperative to perfect your running technique before trying to jump over anything. Practice running to a landing pad and pretending to jump over a crossbar. This is the same kind of mat that will be behind the bar when you actually go high jump.
2. Prepare for the run-up to the mat. Most high jumpers take about 10 steps before jumping over the bar, so make sure you get at least ten steps from the mat to simulate this. If you are a beginner, step back even further, about 5 to 6 steps, to give yourself plenty of room to build up speed.
   • Do not stand directly in front of the mat. Your run-up follows the shape of a "J" by turning about ten steps in your run to the bar. That is why you should start your run at least three meters to the left or right of the mat. If your right leg is dominant, you start on the right side of the mat. If your left leg is dominant, start to the left of the mat.
   • Women usually start 9 to 13 feet to the left or right of the mat and start their run 35 to 55 feet away while men usually start 12 to 16 feet to the left or right of the mat and start their run from 50 to 70 feet.
3. Start running. Use your non-dominant foot to push off. Some athletes start low to the ground and are in a vertical position by step three. Do whatever is most comfortable for you, but it may be easier to start standing while practicing.
   • Arrive in the shape of a "J". The path you take in the run-up looks like a "J" because you first walk in a straight line and then turn towards the crossbar. First, run straight to the corner of the mat for about 5 paces to gain speed. Start by deflecting so that you end up parallel to the bar after about 3 steps.
   • You don't have to speed up or slow down. Maintain a consistent speed so that your momentum is not lost.
4. Jump to the mat. This is also called the "push-off" or turn off. Push yourself up with your non-dominant foot. The non-dominant leg is automatically extended as you jump, simultaneously raising your opposite knee.
   • Don't land on the mat. Land on your feet initially. At this point, you are just practicing the right technique. The mat is there to catch you should you accidentally fall.

Part 2 of 3: Jumping over the bar using the Fosbury Flop

1. Practice the Fosbury Flop. This shape was first used at the 1968 Winter Olympics in Mexico City by Dick Fosbury, and earned him a gold medal. His technique, affectionately named after him as the Fosbury Flop, requires you to go back-to-back over the bar with your head first. It is now the most used technique among professional high jumpers.
2. Prepare to launch yourself over the bar. When you are done with the "J" run and run off the mat, turn your back to the crossbar for the Fosbury Flop. As your knee comes up, push off with the non-dominant leg, turning your body up. This may feel a little unnatural at first, but keep practicing until it becomes second nature.
3. Lift yourself over the bar. Tilt your head and upper back towards the mat. Tilt your head back and do not retract your chin while crossing the bar to avoid injury. Arch your back up. As you arch your back and lift your hips over the bar, your head will fall back. After your hips are lifted over the bar, you will naturally bring your head to your chest to help your feet cross the bar.
   • Lift your feet up and over the bar. Timing is crucial here, as there is very little room to get your legs over the bar. With your hips going over the bar and down again, quickly kick your legs up and over the bar.
   • Try to keep your arms close to your body for a more solid center of gravity.
4. Make sure you land properly on the mat. First touch the mat with your upper back. After going over the bar, land on your upper back and shoulders to avoid injury. The rest of your body will follow and it may feel good to turn the movement into a backward roll. If so, relax and try to get into the somersault.
   • As you roll, push the movement to the left or right side of your upper back, placing your body weight over the respective shoulder (rather than directly overhead) so that the pressure is dissipated away from the neck.
   • Keep your mouth shut. If you don't, you can bite your tongue badly.
5. Resist the reflex to curl up. Keep your body open so that your knees don't hit your face. Don't relax once your back touches the mat, and keep your legs a comfortable distance apart while your knees are likely to bend and come forward, even if you don't roll backward.
   • If you hit the bar while jumping, it can be pushed off the hooks and into the air. It may then happen that the bar falls on you, on the mat, or at a corner that could cause an injury if you hit it. If you hit the bar, cover your face with your arms on landing to avoid getting hurt by the bar.
6. Improve your jump height and form. Practice jumping and landing until you get the hang of it. Nobody learns to jump just like that, so don't worry if you find it difficult in principle. Practice as much as you can and ask for tips from other high jumpers or coaches. If a friend is watching, they can give tips about your posture and help you learn how to land on the mat perfectly.
   • To make it harder on yourself, you can raise the bar in steps of 3 centimeters. Three inches may seem like little, but you'll notice the difference the next time you try.
   • Some people find it helpful to keep a log of their progress. Write down the height of the bar you practice on. If you continue to raise the bar every week and keep track of your highest jumps, you will start to see an improvement.

Part 3 of 3: Jumping over the bar using the scissors jump

1. Jump over the bar using the scissor jump. If the head-forward jump seems a bit daring to you at this stage, you can also choose to jump over the bar in a different way. A simple, less complicated jump called the "scissor jump" starts the same type of run. But instead of a back jump, go over the bar in a sitting position, with your back straight and your legs extended in front of you.
   • Make sure the bar is relatively close to the mat, especially if you are a beginner. It's important to master the technique before attempting to jump over a high bar.
2. Run towards the bar at a steady speed to develop enough speed. If you've practiced the "J" run-up enough, you should be confident enough to run to the bar with the right technique. Don't cut the track to save time; it's important to go the full path to give yourself enough impetus for the jump.
3. Push yourself off the ground. While practicing the run-up, you kept pushing yourself off with your non-dominant leg and your dominant knee raised. This time, push off again with your non-dominant leg, but swing the dominant leg in the air, extending your leg. You bend through your waist as if you were sitting on the floor, and your foot should never be higher than your hips.
   • When you jump, your body should be parallel to the bar. You are going to jump in a sideways movement, carrying yourself over the bar.
4. Finish the jump. Swing your non-dominant leg up to your outstretched leg, keeping both legs straight. This creates a movement comparable to cutting with scissors; hence the name "scissor jump". Keep your back straight and your legs straight in front of you. Your body's impulse will lift you over the bar and onto the mat.
5. Improve your technique. Practice the scissor jump until you have mastered it. As you improve, you can gradually raise the bar. Once you've reached your maximum height, it's time to move on to a more advanced jump technique.

Tips

• Know when to lower the bar. If you hit the bar too often to your liking, lower it an inch or two and work on your technique. You're not supposed to be afraid of hitting the bar, so know your limits and lower the bar just a little bit.
• It is wise to warm up your muscles before you jump high. Always practice a few runs and practice jumps before moving on to the real thing.
• If you do not yet have access to the material to be able to high jump, you will have to borrow something. High schools and universities are great places to access the right equipment for high jump (such as a crossbar and mat) and may charge lower prices for equipment rentals. There are also sports shops that can lease the equipment.
• Watch for signs that you are ready for a higher bar. If you are in competitions or have a coach, it is likely that you will already be challenged to jump higher. If not, try raising the bar at least an inch per week.
• If you don't have enough power to jump over the bar, don't try, because chances are the bar is going to hit you and it really hurts when it hits you.
• When jumping, don't forget to lift your feet and don't be afraid to land on your back.

Warnings

• Never practice high jump with only a mattress for the mat. It might sound like a good idea, but if you hit hard you could bounce off it and land on the floor.
• Don't practice this alone. If you get hurt, there is no one to help you!
• This article is intended to inform a beginner. For advanced questions, it is better to consult a high jump coach who can find out what you need to perform better.
• Place small mats around the large landing mattress if you think you need extra protection.
• Never jump high without a landing mattress or you could be seriously injured.

Necessities

• Tape measure (to measure the height when you raise the bar)
• Full high jump equipment (landing pad / sand pits, jump stands and elastic lath)
• Running track
• Friend or coach
• Water and maybe a snack (depending on how long you are going to train)