How to Master the High Jump: Approaches and Bar Clearance Strategies
As a professional athlete and former high jumper, I know firsthand the challenges that come with mastering this event. The high jump is a track and field event that requires a combination of speed, agility, strength, and technique. It involves jumping over a horizontal bar set at a certain height without knocking it down. To excel in this event, you need to have a solid understanding of the approaches and bar clearance strategies.
Approaches
The approach is the run-up to the jump, and it plays a crucial role in the success of the high jump. There are three main approaches: the J approach, the S approach, and the double S approach. Each approach has its advantages and disadvantages, and the choice of approach depends on the athlete’s preference and skill level.
The J Approach
The J approach is the most commonly used approach in the high jump. It involves running in a J-shaped curve towards the bar and taking off with the outside foot. This approach allows for a longer run-up, which can lead to greater speed and momentum.
The S Approach
The S approach involves running in a reverse S-shaped curve towards the bar and taking off with the inside foot. This approach is ideal for athletes who have a quick takeoff and good lateral movement.
The Double S Approach
The double S approach is a combination of the J and S approaches. It involves running in a double S-shaped curve towards the bar and taking off with the outside foot. This approach is ideal for athletes who have a strong takeoff and good lateral movement.
Bar Clearance Strategies
Bar clearance is the act of jumping over the horizontal bar without knocking it down. There are two main bar clearance strategies: the straddle technique and the Fosbury Flop.
The Straddle Technique
The straddle technique involves jumping over the bar with the legs straddled apart and the body facing down. This technique is ideal for athletes who have good flexibility and hip mobility.
The Fosbury Flop
The Fosbury Flop is a technique that involves jumping over the bar with the back facing down and the legs going over the bar first. This technique is named after the American high jumper, Dick Fosbury, who popularized it in the 1960s. The Fosbury Flop is now the most commonly used bar clearance technique in the high jump.
Mastering the high jump takes time, practice, and dedication. By understanding the approaches and bar clearance strategies, you can improve your performance and take your high jump to the next level.
Approaches to the High Jump
When it comes to the high jump, there are three main approaches that athletes can use to approach the bar: the J-Curve approach, the crossover approach, and the straight approach. Each approach has its own advantages and disadvantages, and athletes should choose the one that works best for them based on their individual strengths and weaknesses.
The J-Curve Approach
The J-Curve approach is a popular method used by many high jumpers. This approach involves taking a curved approach to the bar, starting from the side of the runway and curving towards the bar before jumping. The J-Curve approach is useful because it allows athletes to build up speed while also maintaining control and stability. This approach is particularly effective for athletes who have good lateral speed and can make quick changes in direction.
To use the J-Curve approach, athletes should start by running parallel to the bar, then gradually curving towards the bar as they approach it. As they get closer to the bar, athletes should begin to lean back slightly and focus on maintaining their speed and momentum. Once they reach the takeoff point, athletes should focus on jumping up and over the bar while keeping their body straight and their arms extended above their head.
The Crossover Approach
The crossover approach is another popular method used by high jumpers. This approach involves taking a diagonal approach to the bar, starting from the side of the runway and crossing over towards the bar before jumping. The crossover approach is useful because it allows athletes to build up speed while also maintaining balance and control. This approach is particularly effective for athletes who have good diagonal speed and can make smooth transitions between directions.
To use the crossover approach, athletes should start by running diagonally towards the bar, crossing over towards it as they get closer. As they approach the takeoff point, athletes should focus on maintaining their speed and balance, while also preparing to jump up and over the bar. Once they reach the takeoff point, athletes should focus on jumping up and over the bar while keeping their body straight and their arms extended above their head.
The Straight Approach
The straight approach is a less common method used by high jumpers. This approach involves taking a straight approach to the bar, running directly towards it before jumping. The straight approach is useful because it allows athletes to build up maximum speed and momentum, but it can also be more difficult to control and balance. This approach is particularly effective for athletes who have good straight-line speed and can maintain their form while running at high speeds.
To use the straight approach, athletes should start by running directly towards the bar, focusing on building up their speed and momentum. As they approach the takeoff point, athletes should focus on maintaining their form and balance, while also preparing to jump up and over the bar. Once they reach the takeoff point, athletes should focus on jumping up and over the bar while keeping their body straight and their arms extended above their head.
Conclusion
Overall, the choice of approach depends on the athlete’s strengths and weaknesses. Some athletes may prefer the J-Curve approach because of its stability and control, while others may prefer the crossover or straight approach because of the speed and momentum it provides. Regardless of the approach, it is important for athletes to focus on maintaining their form and balance while jumping, and to practice regularly in order to improve their technique and performance.
Bar Clearance Strategies
Clearing the bar is the ultimate goal of any high jumper. There are different techniques to achieve this, and each requires a different approach. Here are some bar clearance strategies for the three most popular high jump techniques:
The Scissor Kick Technique
When using the scissor kick technique, the jumper should focus on getting the lead leg over the bar first. This is because the lead leg is the one that is closest to the bar. The trail leg should follow quickly after the lead leg. To achieve this, the jumper should swing the lead leg up and over the bar, then quickly tuck the trail leg under the body and over the bar. The jumper should keep the upper body straight and the arms close to the body throughout the jump.
The Fosbury Flop Technique
The Fosbury Flop technique requires the jumper to arch their back and curve their body over the bar. To achieve this, the jumper should approach the bar at an angle, then plant their takeoff foot and drive the opposite knee up towards their chest. As they clear the bar, the jumper should arch their back and bring their hips and legs over the bar first. The upper body should follow, with the head and shoulders being the last to clear the bar.
The Western Roll Technique
The Western Roll technique requires the jumper to approach the bar at an angle and plant their takeoff foot slightly behind the other foot. The jumper should then roll over the bar, with the legs and hips leading the way. The jumper should keep their upper body straight and use their arms to guide them over the bar. The jumper should also make sure to land on their back, rather than their neck or head.
Whichever technique is used, the key to successful bar clearance is practice, practice, practice. With enough practice, any high jumper can master their technique and clear the bar with ease.