HIGH JUMP

An analysis of the
approach, takeoff, and bar clearance

Ryan Koch
&
Heather Miller-Koch
 The Model
● Model (definition)
– “A system or thing used as an example to follow or imitate.”

● ALWAYS HAVE A MODEL

– Guides athlete development
– Structures coaching progression
– Provides feedback

● Our high jump models

– Derek Drouin (takeoff)
– Stefan Holm (bar clearance)
– Antonietta DiMartino (complete jump, female)
 Important Concepts
● Vector
– A measurement that has both magnitude and direction
– Examples:
● Velocity
● Acceleration
● Center of Mass
– A point representing the mean position of the matter in a body or system.
● Angular Momentum
– Figure Skater Example
● Arms out = slow
● Arms in = fast
 Components of the High Jump
i. Approach
ii. Takeoff
iii. Bar Clearance
 Components of the High Jump
i. Approach
ii. Takeoff
iii. Bar Clearance
 Approach
● What is the purpose/goal of the approach?
– Posture
● The approach must prepare the athlete for proper take-off positions
● The single most important result of the approach is the athlete's body
position leaning away from the bar at take-off
– Tempo/Rhythm
● The approach must build toward
the takeoff
– Speed
● Less critical for younger jumpers,
● but necessary for elite-level heights
 Approach
● Approach Length
– A longer approach almost always equates to more speed at takeoff, and
too much speed will limit performance, especially for a younger athlete
– Common stride counts
● High School = 8-10
● College = 8-12
● Elite = 10-14
 Approach
● Approach Phases
– Straight
● Generate enough speed so as to not have to over-work the corner
● Generate rhythm
● The initial phase of the high jump approach is among the most
varied technique in all of track and field; it is very much affected by
athlete comfort and preference
● This is the part of the approach most prone to inconsistencies
– Corner
● Run a true corner to generate the desired body lean
– Cannot be an “L” or anything comprised of straight line segments; this
will take the athlete out of the desired body position
● A quality high jump cannot be achieved without a quality corner
 Components of the High Jump
i. Approach
ii. Takeoff
iii. Bar Clearance
 Takeoff
● What is the goal of the takeoff?
– Add a vertical component to the athlete's velocity
● Takeoff – in any jump – is the process of increasing the angle of the
athlete's velocity vector
● “Convert” or “block”
 Takeoff
● Penultimate
– What is it?
● Lower center of mass
● Flat foot contact
– Depending on jumper's natural tendencies, the lowering during the
penultimate stride may need to be stressed more or less
● Takeoff
– Shorten last stride; active foot
● Do not “wait” for the ground
– Flat foot contact
– Knee Angle > 160 degrees (eccentric strength)
 Takeoff
● Free Leg !!!!!
– Proactive free leg
● Knees move past one another actively
– Long, sweeping free leg
● Free leg must be long in the early stages of the flight, and it's easiest
to accomplish this with a “leg swing” rather than a “knee drive”
– Note: great, elite-level jumpers who can drive knee
and then straighten leg will benefit from a knee drive,
which will create a shorter, faster lever; this is very
difficult for lower-level jumpers, and is even not worth
the trade-off for some of the best jumpers in the world
– Free leg foot must move UP, and AWAY
● UP = leg drive
● AWAY = rotation and long body axis
 Components of the High Jump
i. Approach
ii. Takeoff
iii. Bar Clearance
 Bar Clearance
● What is the goal during the clearance of the bar?
– Is rotation desirable?
● Initially, we want to counteract forward rotation (angular momentum)
– Long, straight line from head to free leg foot
– Work to “parallel with ground” before trying to arch
● Later, we want to utilize the rotation
– We arch, and speed up rotation, on top of the bar
– Maximize hip height
● Once takeoff is complete, there is nothing the athlete can do to “go”
higher; the path of the athlete's center of mass has already been
determined.
● However, the athlete can still affect the distance between his/her
COM and hips
– Raise hips by dropping head, shoulders, and feet
– COM can actually pass below the bar!!
Questions?