High Jump - Fosbury Flop

The high jump comprises of three phases approach, take off and the flight.

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 heel first to provide the maximum lever
• 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. Walk back to recover.
• 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).

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:

• International Association of Athletics Federations (IAAF)
• UK Athletics (UKA)

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

• Training Books
• Training Products

Associated Books

The following books provide more information related to this topic:

• High Jump, F.W. Dick, ISBN 0 85134 112 8
• How to Teach the Jumps, D. Johnson, ISBN 0 85134 090 3
• Advanced Studies in Physical Education and Sport, P Beashel et al., ISBN 0 17 4482345
• Physical Education and the Study of Sport, B. Davis et al., ISBN 0 7234 31752
• Essentials of Exercise Physiology, W.D. McArdle et al., ISBN 0 683 30507 7
• Physical Education and Sport Studies, D. Roscoe et al., ISBN 1 901424 20 0
• The World of Sport Examined, P. Beashel et al., ISBN 0 17 438719 9
• Advanced PE for Edexcel, F. Galligan et al., ISBN 0 435 50643 9
• Examining Physical Education, K. Bizley, ISBN 0 435 50660 9
• Sport and PE, K Wesson et al., ISBN 0 340 683821
• PE for you, J. Honeybourne, ISBN 0 7487 3277 2