High Jump Fundamentals - PowerPoint Presentation

Slide1

High Jump Fundamentals

Danielle

Dobias

OPRFSlide2

Jumping Styles

Prior to The

Fosbury

Flop, the technique used to get over the bar was a straddle or scissor technique.

The flop was highlighted at the 1968 Olympics when Dick

Fosbury

used it to win the gold medal.

The biggest difference between the two jumping styles was that with the flop, the jumper goes over the bar upside down, facing the sky.

This allows the jumper to bend their back which lowers the center of mass.

The straddle technique can be quite useful as a training tool which I will touch on later. Slide3

Identifying a High Jumper

Tall and thin

Ability to dunk; preferably off one foot

Fearless

Good body control

Body awareness

Basketball players/Gymnasts/DiversSlide4

Two types of jumpers

Speed jumper

Long legs

Over 6 feet tall

Thin; low muscle tone

Fast

Stays tall at

take-off

Power jumper

Under 6 feet tall

Muscular

Powerful

Slow

Gets low at

take-offSlide5

Determining take-off foot

Tell the athlete to stand with feet together and close their eyes.

Stand behind him/her and push them hard enough that they need to take a step forward.

The foot they step forward with is the stronger foot therefore determining the takeoff foot. Slide6

Finding a Mark

Have jumper start at their take-off spot just inside

the near standard and

approximately an arms length out

from the bar

Set a cone 20 feet to the right of the standard and 65 feet back to act as a target for the athlete to run towards

Run a

“reverse-J” back

toward

what their real starting point would be.

Count off

10 steps as they stride away from the bar

at an easy sprint

and mark their 10th

step

Do this several times and mark the 10

th

step each time to find the average mark of the tenth step

Use a bungee and have the athlete take a few jumps with full approach

Pay close attention to approach

and

make adjustments to the mark

You will see things the athletes

cannot

and they will feel things you

cannot, so

make sure to talk through each potential mark before making changesSlide7

Elements of the Jump

Straightaway

The jumper should be very tall

while running the

straightaway

First

five or so steps

in approach should be a boundsSlide8

Problems with Straightaway

Problem #1

Jumper

stands tall at their mark and as soon as they begin their approach they hunch over

Solution #1

Add

slight backbends to jumpers pre-jump routine

If

jumper hunches during approach work blow a whistle and have them start approach

over

Problem #2

In

the last step of the straightaway the jumper crosses the outside foot over the inside foot which leads them cut straight into the bar

Solution #2

Work

on softening the curve; may need to move it out or in depending on how the jumper is transitioning into the turn

Consider

starting with opposite foot taking the first step and adding/removing a stepSlide9

Problems with Straightaway

Problem #3

The jumper stares at the bar for the entire

approach; takes

off

at

the

middle of the bar, which forces them to clear over the highest side of the bar instead of the middle of the bar

which is lowest

Solution #3

Jumper should look straight ahead during the straightaway and at the farthest end of the bar

once curve is initiatedSlide10

Elements of the Jump

Curve

Momentum must be developed through the straightaway

Cutting and stepping out

will decrease the momentum gained

during the straightaway

The athlete should begin an inward lean

at first step into the curve

Outside arm works across body to prepare for rotation

Inside arm reacts and pushes elbow backward

Force on feet should be pushing out and not down. This allows the jumper to maintain traction while leaning into the bar

Jumper should make eye contact with far standard once they transition from the straightaway to the curveSlide11

Problems with Curve

Problem #1

Athlete cuts in or steps out when beginning the curve

Solution #1

Use cones to guide the athlete through the curve

Rub chalk on bottom of spikes to show the imprint of the

feet throughout the approach

Practice shorter approaches so curve is more of the focus Slide12

Elements of the Jump

Penultimate Step

The penultimate step is the last step before the plant. It is critical to the athlete’s ability to get as vertical as possible.

The sooner the

take-off

leg is planted, the better position the athlete will be in to attain maximum vertical velocity.

While the athlete is pushing into the penultimate step,

both

arms should be pulling back

behind the

body. Slide13

Problems with Penultimate

Problem

#1

Jumper

is dragging his trail leg after inside foot is planted

Solution #1

Athlete

may need to move mark up slightly or increase/decrease speedSlide14

Elements of the Jump

Take-off Step

Slight lowering of hips

Your takeoff step should occur

in

front of your body’s center of mass, which

will help in creating a vertical lift

The knee of your inside leg should explode up and stay up until back starts to pass over the bar

Jumper

should have outside arm begin to cross the body as the elbow of inside arm is driving

back which will assist in rotation

The

knee lift will also help begin the rotation of your body so that your back will face the bar at clearance.

Once your plant foot is in contact with the ground the athletes body should move from a lean to more of a vertical stance.

This rotation will occur if the momentum is kept on the curve

The athlete should be jumping straight upwardSlide15

Problems with Take-off

Problem

#1

Athlete

is leaning into the bar after plant

Solution #1

Instruct athlete to get upright after making initial contact

Problem

#2

Athlete

is pounding plant foot into the ground before take-off

Solution #2

Heel

should strike first and roll through the foot off the heel and off the toeSlide16

Elements of the Jump

In Flight

Goal is to clear the

bar

Body must rotate in two ways

Horizontally to get parallel to the bar

To the side so that the back is facing the bar

As the athlete approaches the bar the body needs to arch so the hips are high as possible

Once

the head begins to

tilt

back

,

feet and knees should be close together and not splayed over the bar.

As the hips

clear the bar,

chin should begin to tuck to help

lift

legs

into a straight up position.

Athlete’s upper back should make contact with the pit

Adapted from:

http

://track.isport.com/track-guides/high-jump-takeoff-flight-phasesSlide17

Problems with In-Flight

Problem #1

Athlete is riding the bar and knocking it off with their back.

Solution #1

Athlete needs to arch their back more in air

Problem #2

Athlete is not getting hips up over bar

Solution #2

Hold knee drive longer Slide18

Problems with In-Flight

Problem #3

Ineffective bar clearance

Solution #3

Athlete needs to keep knees together when in-flight to slow down the rotation which allows the athlete more time to

unarch

.

The timing of the

unarch

is critical to the leg and foot clearance of the bar. Slide19

Training

Plyometrics

Core

Yoga

Spin workouts

Pool workouts

Basketball50 meter sprints

Towel runs

Box jumps

Hurdle Work