High Jump Fosbury Flop

The high jump comprises of three phases:- approach, take off and the flight.

The Approach

Factors to look for in the approach:

	2 or 4 stride lead into a checkpoint
	non take off foot hits this checkpoint
	followed by a curved 5 stride approach to the take off point
	in the last 3 to 4 strides the athlete is inclined away from the bar
	final strides to be fast and hips kept high

Take off

Factors to look for on take off:

	take off point is approx 0.5 metres to 0.75 metres from the near upright along the bar and out from the bar
	take off foot is slightly ahead of the athlete's body
	take off foot plant is heel first to provide the maximum lever
	take off foot is pointing towards a position halfway between the middle of the bar and the far upright (10° to 20°)
	take off foot is in alignment with the take off leg
	hips are forward
	inside shoulder is high
	the trunk is upright and leaning slightly back - not leaning towards the bar
	hips are at 45° to the bar and the shoulders at 90°
	there is quick and vigorous movement of free limbs
	the inside shoulder does not drop in towards the bar
	rotation comes from the non jumping side i.e. the free leg and shoulder pulling across the body
	the leg nearest the bar is driven up bent and high at the opposite upright, thigh and foot parallel with the ground and lower leg vertical
	both arms are swung forwards and upwards with the free leg

Flight

Once off the ground factors to look for in the flight:

	inside knee stays up at bar level
	heels are pulled back towards the head (arching the back)
	knees bent and wide apart
	arms in a crucifix position or held by the side
	head back and looking towards the far back corner of the mat (forces the hips to stay high)
	once the hips are over the bar the legs are snapped straight from the knees
	landing on the shoulders

High Jump Drills

In all drills stress "Trunk upright, hips forward and head high".

	2 × 20m walking - lifting the heel and stretching the ankle quickly. Walk back to recover.
	2 × 20m bouncing ankle extension
	2 × 20m bounding arm drill
	5 × 3 or 5 stride vertical jump drill (ankle extension, free knee drive, arm action)
	Three stride practice jumps, concentrating on specific body parts (5 to 10 jumps).

High Jump Photo Sequence

The photo sequence of Heike Henkel was taken during a competition at Crystal Palace.

	Three strides from take off. Leaning into the bend
	Bouncing run in
	3 - Right foot placed out to the side to prevent the hips collapsing prior to take off
	4
	5 - Left foot heel strike approx one metre from the bar and upright
	6 - Lean back Right shoulder is high Left foot is ahead of the body Hips are forward Hips are at 45° to the bar and the shoulders at 90° Trunk is upright and leaning slightly back Jumping foot is in alignment with the jumping leg
	7 - flexion in the left leg to allow drive upwards
	8 - Right knee and both arms beginning the upward drive Tall and upright Eyes focused above the bar
	9 - Left extends both arms are swung forwards and upwards with the right leg Right hip driven upwards and towards the far upright
	10 - Rotation of body due to right hip/knee and arm action Left hip is still extended
	11 - Left knee is brought up to join the right knee Back rotates towards the bar
	12 - Arms remain high Heels behind the knees Knees apart
	13 - Arms driven down down to extend hips heels pulled back towards the head (result in arched back) arms in a crucifix position Knees apart
	14 - knees kept apart Heels behind the knees Arms in a crucifix position
	15 - knees above the hips Arms in a crucifix position Heels coming in front of the knees to begin the pike position
	16 - The arms are lifted vigorously in front of the trunk and then above the head to aid leg clearance Piking of the thighs to the chest can be assisted by movement of the head onto the chest so that the eyes are looking forward Finally the knees are straightened landing on the shoulders

More information:

http://www.todd.acheson.com/hjipoint.htm

http://www.coachr.org/hjrun.htm

http://www.coachr.org/highjumptech.htm

http://www.coachr.org/rotation.htm