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High Jumping

How to get over the bar

Mitchell Scott

on 23 April 2010

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Transcript of High Jumping

High Jump Phase 1 can be divided up into two phases in itself but is accomplishing the one total phase
1a is the back step while 1b is the return to starting position
The athlete starts facing the direction of the bar the desired distance away
Feet should be parallel, shoulders square, chin up and body relaxed
1a begins with a backwards step with the non jumping leg while the jumping leg remains stationary
Non jumping leg plants between one to three feet behind the jumping leg
This gives the athlete a good base to press forward off of and allows for a better start
The foot should plant at about a 45 degree angle away from straight
The leg that reaches back should be at a slight bend while the front leg remains straight
Phase 1b is basically the return to starting point from 1a with a slight added movement
After the return to starting position the athlete can add in an extra movement that fits them the best.
This could include rising quickly up on the toes
Driving the back leg up to ninety degree angle as if jumping
This action is just designed to prepare the athlete for takeoff later in the jump
The repeat from 1a to 1b can happen as many times as the athlete feels comfortable with.
1b might not even occur if the athlete goes right into the approach from 1a
The Stance The Approach Phase 2 is known as the approach
This phase can be between 6-14 steps depending on the athlete
Used as an acceleratory phase to gain speed for the launch phase
This phase starts exaggerated strides in the beginning and ends with quicker strides up on the toes
The last four steps are the most important as the athlete is able to gather their speed into their plant step
Phase 3 is the plant/take-off/launch phase
This is the phase where the athlete plants his/her jumping leg down about 3 feet from the bar
The foot should be angled at about 45 degrees or about the far back corner of the pit
The foot should plant mostly on the toe, in fact this should be the quickest step with the shortest amount of time on the ground The arms should be driven up hard while at the same time the non jumping leg should also be driven up to a 90 degree angle to help propel the athlete up
This is the accumulation of all the speed of the approach and is the power to drive the athletes Center of Mass up and over the bar
The Plant The Flight All of the work up to this point is worthless if you travel over the bar wrong
During the flight the athlete first should let their body climb as high as possible before beginning the back bend
The arch should come in once the athlete has reached the peak of their jump
This will shift the Center of Mass between their feet and head allowing them to gain a few extra inches over the bar
Allows for the athlete to fight gravity for a extra amount of time
In essence the athlete should attempt to fold in half backwards without bringing up their legs into the bar or dropping their head or butt down onto the bar
The athlete should have his/her lead arm out in front because it sets the path over the bar Phase 5 is the follow through/landing phase
Important because this is where the athlete must get his/her feet up and out of the way of the bar
Crucial stage where the athlete flexes the trunk bringing the legs vertical and the buttocks drops
This stage is based on timing over the bar for if you start it too soon the buttocks will knock the bar off and if you start to late the legs will have knocked the bar off
The athlete then proceeds to land on their upper back and lower neck allowing their knees to land on either side of their head and safely in the pit
Follow through/
Landing Phase High Jump
Full transcript