High Jump Technique - The Speed Flop
March 12, 2004
M. Rand Crippen
high.jumper.com


*** Phase I - The Approach ***

 =The 10 step "J" Approach:
  -5 staight perpendicular to crossbar
    (4-6 steps to point 45 degree from center of bar: 3/9 O'Clock)
  -5 leaning in curve to 15 degree angle
    (at 2:30,  2:00,  1:30,  1:00, 12:30 or 
        9:30, 10:00, 10:30, 11:00, 11:30 on clock)
 =Practice running "U" approaches (two "J"s make a "U")
  -run the 3-point arc on a basketball court
  -lean into turn one step ahead
  -drive outside arm across body
  -accelerate through turn
  -work on increasing speed
  -widen arc as needed to keep outside foot on clock hours

I = footstep on inside of turn
O = footstep on outside of turn     

               []===============O===============[]
                        I     12:00      I
                O      11:30         12:30      O
                11:00           ^            1:00
                                ^
          I                     ^                      I
           10:30                ^                 1:30
                                ^
                                ^
    O                           ^                           O
      10:00                     ^                      2:00
                                ^
                                ^
 I 9:30                         ^                         2:30 I
                                ^
                                ^
                                ^
O 9:00  < < < < < < < < < < < < C > > > > > > > > > > > >  3:00 O



I                                                               I



O                                                               O


I                                                               I


O                                                               O

I                                                               I


*** Phase II - The Take-off ***

- two arm gather in front of body during last two steps of (I)
- "Take-off" foot is furthest from bar
- plant TO foot gently in front of body while holding lean with arms back
- drive opposite knee and arm forward, up, and across body
- drive TO arm up and forward, crossing wrists
- flinch knee and elbows up through the horizontal, hands driving up and forward

"Plant step", "plant": your final step to the foot you will jump from.
"Penultimate step": the step preceeding the plant.

Tip: For a double-arm drive, push outside hand up to shoulder height during step with inside foot at  1:30 or 10:30.  Let it swing down with (or just ahead of) inside hand during step to outside foot (penultimate step) at 1:00 or 11:00.

Tip: For a quicker take-off, lower body slightly at penultimate step so you can glide horizontally to the plant step instead of jumping onto it.


*** Phase III - The Lay-out ***

When shoulders rise above bar and back is nearly turned to bar, lean back over bar.

-press knees down and back
-spread knees and elbows, fingers touching chest
-pull heels toward head
-keep eyes on far sleave of bar with heel in view


*** Phase IV - The Landing ***

When head drops below knees and butt is past bar, lift head, lift and straighten knees.

-watch bar and feet to help avoid contact
-land on upper back in pit facing starting mark
-roll over backwards onto feet (optional!)