Content

• Steps
• Tips
• Warnings
• What do you need

High Jumping is an athletics competition in which you have to jump over a horizontal bar at different heights. For high school students, the height usually starts at 1.2m and increases by 5cm after each athlete has crossed the bar. Dick Fosbury created the Fosbury Flop, a technique that allows athletes to jump over a bar using their lower center of gravity.

Steps

1. 1 Examine trajectory "G". Running to the crossbar before jumping is called "G" because the running trajectory resembles a "G" shape as the athlete approaches the bar.
   • In the reverse order, the "D" trajectory should be ten steps from the middle of the bar: the hook should be five steps, and the straight line should be three steps. If your leading foot is right, then you should run and jump relative to the left side of the mat, if the leading left is relative to the right side. (This is advice for beginners. It is important that you figure out how you feel comfortable and depending on which side you choose).
   • Run five steps in a straight line towards the mat. This will help you pick up speed.
   • Your next 3 steps will follow a curved line to give you acceleration and create a torque (moment of momentum) effect. You run these steps in a curved path so that if you continued to move, you would make a circle. Thus, take three steps that simulate movement in a circle, which will give you the necessary acceleration in front of the bar.
   • The ninth step should be performed towards the bar directly. This is called the penultimate step. In this step, you should direct your body's momentum forward and straighten up just like sprinters do. Pull your arms back, trying to bring your elbows together.
2. 2 Push off. The tenth is the last step, you have to do it swiftly quickly, like a basketball player throwing from under the hoop. Rotate your non-dominant foot so that it points to the back-left corner of the mat (for those with the leading foot on the right) or the back-right corner of the mat (if your dominant foot is left). A short stride will allow you to assimilate all the speed you have gained and transform it in height. Using all your strength, move your arms forward and up and jump straight as high as you can.While jumping, raise your leading knee as high as possible - this will give you height.
3. 3 Think about how you will move while in the air.
   • Raise your dominant hand high to help your body cross the bar. Bend your arm so that it crosses the bar first. At the same moment, you must allow your body to turn, this will be facilitated by the torque, thanks to which your body rotates in the air. Control your speed and momentum, and remember to watch them as your body rotates 180 degrees and you find yourself in a position perpendicular to the bar.
   • When you are perpendicular to the bar, your body will continue to move upward until you reach its maximum potential. As soon as this happens, your body will begin to move towards the bar (the momentum will push you forward despite the fact that you just jumped up).
   • Push your hips up and tilt your head back. At this point, your body will be in a position perpendicular to the bar and arched in such a way that your hips will be pulled up, and your legs and head will be down. Your head will cross the bar and be directed straight to the mat. Ideally, your hips should cross the bar at the highest point of your position, and your legs should be tight at your knees and evenly over the bar (look at the picture, this should help you figure it out).
   • Throw your feet up and carry them over the bar. By concentrating and pressing your chin into your chest, you automatically raise your feet, and they will fly over the bar. Sometimes it takes practice and a lot of repetitions, but for a pro this is the easiest part to jump.
   • Land on a mat on your upper back or shoulders; your feet land behind your head.

Tips

• Before the first attempt, check out the photos and videos of the high jumps. This will allow you to see what the G-trajectory should look like, and will also give you an idea of ​​the movements in the air that are required to cross the bar. In life, the high jump is much easier than it is described.
• Begin on track D slowly, accelerating as you make a turn.
• Another way to jump over the bar is called the scissor jump. Its name comes from the position of the athlete's legs, which, when jumping, look like scissor blades.
• Rehearse an exercise that simulates walking over a bar. Just set the bar down and jump from the bar at arm's length.
• Pushing up the hips takes practice, but it is the key to good jumps. This technique shifts your center of gravity downward, allowing you to jump higher than you might imagine.
• To successfully complete the D trajectory, practice a springy run so that your legs are already used to jumping by the time of the last step.
• Run along the circular markings on the basketball court without jumping off the line to get a feel for the tilt you need as you turn on the "G" track.

Warnings

• You land on your upper back or shoulders, which is very close to your neck and spine. Be careful when landing. Start at the lowest height to prevent injury (girls 1.2m, boys 1.4m).
• Make sure the mat is large enough so that you don't fall off when you land.
• If the path is wet, then step firmly and never slow down since if the bar is at a height of more than 1.5 m, then it will be very difficult for you to cross it if you are not running fast enough.
• Use a rubber band instead of a bar during initial practice to avoid injury. This will allow you to train more successfully.
• Warm up well! Otherwise, you can hurt yourself. Run from 800m to 1600m (2-4 laps around the stadium) to warm up. Stretch your muscles well, especially the quadriceps, calves, thighs, hamstrings, groin, back, and ankles.You can also use dynamic stretching, which involves movement.

What do you need

• High jump equipment (usually located inside the treadmill)
• A mat or area of ​​sand designed for landing after a high jump
• Racks (which hold the bar and measure height)
• High jump bar or rubber band
• Shoes (running or spiked sneakers)
• Optional: adhesive tape to mark your steps