A question that we get from alot of high jumpers is how can they improve their high jump by improving their technique.
The first thing we usually advise them to do is to improve their physical conditioning since it will allow them to jump higher in the high jump.
Once the physical conditioning is maximised, then it is ideal to focus on the technique in the high jump.
There are different technical phases that need attention in the high jump.
- The run-up
- The acceleration
- The take-off
- The flop
- The kick
It is easy for the athlete to focus on irrelevant high jumping techniques. We recommend that the athlete pays attention to the following.
You must train the high jump athlete to have the right rhythm when approaching the bar. This will be done in 5-9 steps.
The technique should see the athlete turnover their steps rapidly as they approach the take-off and finally attempt the jump.
Measure each phase of the runup.
Nothing can be left to chance. The athlete’s runup should be measured at each stage. This includes:
- The starting point
- The first acceleration phase
- The curving point
- The exact take-off position
Record the measurement and use tape as a visual guide for the athlete.
Hold the knee drive.
The athlete should be able to take-off and hold their knee drive until they get past the point of the high jump bar.
This will allow the athlete to naturally transition into the flop phase of the high jump.
Look backwards and then forwards to complete the flop.
The athlete will need to practice the timing on this so that they can maximise their height over the bar.
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