Flop High Jump Technique
Cliff Rovelto
Approach
The approach is the most important aspect in establishing a consistent and reliable technique.
The majority of our high jump specific training involves the building of and repetitions of the approach. If the athlete does not run the same from jump to jump it is very difficult to help them. It is like coaching a different athlete each jump.
The purpose of running over a curve is to create pressure against the ground resulting in lean which enables the athlete to leave the ground at take off with a more vertical inclination.
The approach should be a rhythmic (slow to fast) relaxed run.
Typically 8-12 steps.
Postural integrity is of paramount importance.
Quality of contact with the ground is critical.
Curve running mechanics must be sound.
“Run bys” maintenance of pressure.
Takeoff Mechanism
Ultimately, the height the jumper is able to raise their center of gravity is primarily dependent on the vertical velocity of the center of gravity at the end of the take off phase.
This vertical velocity is converted from horizontal velocity developed in the approach run.
The actions and timing of the actions of the free extremity swing movements is critical in conserving horizontal velocity as well as contributing to the development of vertical velocity.
The takeoff leg “fires” down into the ground and in reaction, the ground pushes back. Ideally, we desire as large a force as is possible, exerted through as large a range of motion as is possible, making it necessary for the center of gravity to go through a large vertical range of motion during the takeoff. What we desire then is a relatively low center of gravity at touchdown of the takeoff leg, but also a big impulse, that is, big force applied over a short period of time. Elite jumpers have a takeoff time of .14-.20 seconds for men and women.
In every running stride the center of gravity travels through a parabola. We want the final two steps to be quick; to catch the center of gravity before it drops too much. Proper running mechanics and good posture are critical.
A powerful takeoff is facilitated by improving running mechanics, improvements in running speed and gains in eccentric strength capabilities.
Points of emphasis:
Body positions at initiation of takeoff phase
5. The plant leg should be straight
6. The body should be leaning away from the pit with a slight backward
lean
7. Pushing the takeoff leg across to the mid-line will facilitate lateral
somersault angular momentum
8. The arms can certainly facilitate greater force production at takeoff
but should not be emphasized at the expense of maintaining
horizontal velocity in the final steps of the approach
Bar Clearance
At the completion of the takeoff three rotations commence
The athlete must rotate about the bar. Extremity positions will affect the athlete’s rotation about the bar. Too often we get caught up in what is aesthetically appealing.