Sports Coach Blog
Website UpdatesHigh Jump - Fosbury Flop
The high jump comprises of four phases: approach, take off, flight and landing.
The 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 an active flat down and back action
- 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:
- inside 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
- 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).
Training Programs
A training program has to be developed to meet the individual needs of the athlete and take into consideration many factors: gender, age, strengths, weaknesses, objectives, training facilities etc. As all athletes have different needs a single program suitable for all athletes is not possible.
Training Pathway
Athletes in the Event Group stage
The following is a basic annual training program suitable for athletes in the Event Group development stage:
Athletes in the Event stage
The following is an example of a specific annual training programs suitable for athletes in the Event development stage:
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
Rules of Competition
The competition rules for this event can be obtained from:
Page Reference
The reference for this page is:
- MACKENZIE, B. (2001) High Jump - Fosbury Flop [WWW] Available from: http://www.brianmac.co.uk/highjump/index.htm [Accessed
Associated Pages
The following Sports Coach pages should be read in conjunction with this page:
- General Jumps Training Program
- High Jump Photo Sequence
- High Jump Fosbury Flop Technique
- High Jump Training Program
- Planning the Training - 6 stages of development
- Find a Coach
- Sport/Event specific articles
Associated Books
The following books provide more information related to this topic:
- High Jump, F.W. Dick
- How to Teach the Jumps, D. Johnson
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