Did you ever want to high jump? Are you not sure where to begin? Well, the best
way to start is by learning the basics. The event is broken down into three
different phases.
The Approach Phase
This is where you develop the speed and momentum that is needed to successfully
takeoff and clear the bar. The approach that is used today is commonly known as
a modified "J." That is, the approach is run in the shape of a "J."
To run the high jump approach, you begin by running straight ahead. As you
progress forward, you will eventually need to end up closer to the bar. To do
this, you transition your body into the curved section of the run. Now you run
the curve. The steps you take now step over each other. Each step gets
progressively quicker until you reach the next phase of the event. The Takeoff
This is the second phase of the event. This is where all of the speed and
momentum that you developed, is explosively released. It is important that good
body positions for the takeoff are used. This means that before you jump off the
ground, your body needs to have a backward lean and an inward lean. These
positions will help to put you in the proper position to takeoff.
Also included with the backward and inward lean, is the use of the arms. A few
steps before you launch yourself into the air, the arms come back behind you.
Right before you takeoff, the arms are swung forward and up. This helps to lift
you off of the ground. It is important to note, that you can use either a single
arm method or a double arm method when jumping. Each one has its positive and
negative attributes. If you are just starting out, work with what is
comfortable!
With the takeoff there is one more important element. That is the use of the
non-takeoff leg, or free leg. Just as the arms are used to lift you off the
ground so too is the free leg. This leg is driven straight up, and needs to go
as high as possible. The free leg, just like the arms helps to give you lift.
These positions are very important. If they are not used and performed
correctly, chances are, you will foul. This leads us to the final phase in the
high jump.
The Flight Phase
This is the section that most inexperienced coaches and jumpers focus on the
most. It should not be that way. The approach is the most important! Now that
you know that, know that the flight phase is only used to increase your chances
of clearing the bar. Once you have left the ground, the path that your body
takes in the air cannot be changed. If your approach and high jump takeoff are
performed correctly, then it will be pretty easy to have a good clearance. The
flight over the bar will be effective if the head and shoulders, the hips, and
the legs and feet, are used properly.
The head and shoulders will be the first parts of the body to clear the bar.
Once they are clear, the head tips backward. As the head leans back, the hips
come up. This creates a nice arch in the body. As you continue in the air, the
legs and feet need to clear the bar too. To get them up and over the bar, just
throw your head forward. This allows you to lift them up and over cleanly. Now
you are over the bar. Enjoy the ride down, and land softly, and safely, on the
upper part of your back. Good luck and have fun in the high jump!

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