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?