High Jump - Fosbury Flop

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

* Dean Maceyinside 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).

Evaluation Tests

The following evaluation tests can be used to monitor the high jump athlete's development:

* Leg Elastic Strength test
* Standing Long Jump test
* Strength test - upper body (Bench Press)
* Strength test - lower body (Leg Press)
* Sit Ups test - abdominal strength
* Sit and Reach test - lower back and hamstring test
* Vertical Jump test