This video, we look give you a complete guide to performing the High Jump

In this video we give the a complete guide the long jump aimed for beginners throughout detailing all the phases of jumping.

Approach/Run-up phase
----------------------------
The approach or run-up is where we gain the speed allowing us to generate speed and power to jump. A high jump approach follows a basic J-style turn that creates a centrifugal force to propel the athlete around the curve of the J and up over the bar. This phase although needs speed also needs rhythm other wise you can lose control and get too much speed into the bar, therefore, running the jump.

Take-off
---------------------------
The high Jump plant or Takeoff, is the phase where we convert the horizontal velocity (speed) we have generated into height.

Some authors and coaches consider this to be the most important phase in the high jump. This phase is very short (around 0.18 seconds) and during this phase, the athlete may achieve vertical velocities of up to four meters per second.

The athlete's second-to-last stride during the approach run (called the penultimate stride) will be longer than the last stride and will begin the lowering of the athlete's center of gravity by flexing the knee. During the last stride, the foot is slapped down and the knee is extended. The athlete is leaning backwards so that the hips are ahead of the shoulders. The leg during the last stride acts as a lever while the other leg is swung forward and up allowing the athlete to jump

Flight Phase
-----------------------------
The flight phase is the phase where the actual jump takes place in the high jump and is highly influenced by what happened on take-off and the approach, as the high jump is a rhythm event.

The Fosbury flop is the most common way to clear the bar.
This ends with the athlete landing on their upper back.
To get to this position the athlete must rotate around their vertical axis so their back is facing the bar as they clear it.
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
To clear the bar an athlete will need to arch and then un-arch the body.
The arching occurs to lift the hips above the bar, and the un-arching drops the hips, which lifts the legs in a natural reaction. The un-arching should occur as the upper legs go over the bar.

свернуть