High Jump Skills

In the high jump over the bar, the positions that can be used are straddle, scissor, roll, prone, back over and so on. And in these high jump positions need to master the skills are not the same. Let's take a look at what the skills of high jump are.

The skills of high jump

The straddle high jump consists of four closely connected parts, such as running, jumping, jumping, landing and so on.

Running skills

The crossover high jump is assisted from the swing leg side. The running route is basically straight, and the running angle is generally 30-60 degrees from the bar. The distance between the jumping point and the projection line of the bar is generally 60-80 cm. The whole distance of the run is generally 10-15 meters, and the number of steps is 6-8. The speed should be accelerated in the last few steps, and the penultimate step is the longest with the lowest center of gravity. When the swing foot lands, bend the knee forward and send the hip in the stirrups to prepare for the forward extension of the jumping foot. The last step is slightly smaller, so that the upper body quickly move forward to send the hips, in order to prepare for the transition from horizontal speed to vertebral straight speed.

Jumping skills

Use the leg away from the bar as the starting foot for the straddle high jump. By the last step of the run, the jumping leg with the thigh to drive the calf quickly forward, with the heel first and quickly transition to the full foot, then in the swing leg hard stirrups and run horizontal speed, the body weight quickly forward, the upper body in time to keep up, the jumping leg bending knee cushion. When the body's center of gravity moves to the top of the jumping point, the jumping leg quickly stretches, hip, knee, ankle three joints fully stir straight into a straight line, swing leg knee joint slightly flexed, with thigh force to drive the lower leg actively and powerfully swing upwards, the two arms actively cooperate with the swing, jumping side of the arm naturally in the side below, the other side of the arm with the swing leg swing forward, so that the body upwards.

Over the pole landing skills

After jumping into the air, the body should maintain the upward lifting posture, swing the leg actively upward, when the heel crosses the height of the crossbar, swing to the side of the crossbar, so that the swing leg of the foot, calf, thigh in turn over the pole. The jumping leg should also be actively lifted upwards, with the knee close to the chest and the lower leg naturally swinging upwards parallel to the bar. Then the upper body is lifted, and the arm on the same side of the swing leg rotates inward along the longitudinal axis with the inward rotation of the swing leg, so that the upper body and hips can cross the bar smoothly, and the jumping leg is lifted up and around the crossbar with the downward pressure of the swing leg, and lands on the ground with the swing leg leading after crossing the bar.

Prone High Jump Technique

Assist technique

The prone high jump is run from the side of the jumping leg (near the bar) at an angle of 25 to 45 degrees to the bar. The assist is usually 6 to 10 steps and the distance is 14 to 20 meters. The assist can be done in two ways: one is to take two or three steps and start on the starting point; the other is to step on the starting point and start in a standing position.

Jumping skills

The last step of the assist, swing leg bending knee support the ground to start jumping. When the penultimate step of the assist swing leg to support the ground, actively do the knee knee hip action, followed by the jump leg bending knee forward, driven by the thigh calf, the heel along the ground forward, the heel touches the ground, quickly roll to the full foot on the ground. When landing, the knee joint should be straight, swing leg and two arms far behind, ready for the swing leg, swing arm. When the jumping leg full foot support the ground, the swing leg to hip driven thigh quickly swing forward. Due to the forward force and swing leg swing inertia, the jumping leg knee joint is forced to bend, like a compressed spring. When the swing leg knee swing to the jumping leg knee high, hook up the toe, straight leg forward above the fierce, rapid swing up, while lifting the waist, lift the shoulder, jumping leg quickly reach the ground. When the swing leg swings to the highest point, the jumping leg fully stirrup straight, so that the body off the ground to rise.

Over the pole and landing skills

After jumping into the air, make full use of the height of the rise. When the lower leg of the swing leg crosses the bar, the swing leg and the same side arm extend forward and rotate inward, the shoulders snap inward, and the head turns with it, so that the body becomes a prone position on the bar. Then, the swing leg and the same side arm continue to extend forward and rotate inward, the head dives down, at the same time, the jumping foot bends the knee up, quickly twist the pelvis and turn the jumping leg, so that the body turns around the bar. After crossing the bar, both arms and swing legs land at the same time.

Back-jumping skills

Running Skills

The running aid of the backward high jump consists of two sections: straight line aid and arc aid. Those who jump with left foot will run on the right side, and those who jump with right foot will run on the left side. The straight assist section, generally run 4 to 5 steps, easy, natural, flexible action, high center of gravity, back pedal, front swing amplitude; arc assist section, generally also run 4 to 5 steps, body slightly inward leaning, landing on the palm of the forefoot, rhythm, arm swing and bend on the way to run similar; penultimate step, slightly larger step, landing with the full foot, the last step is slightly smaller, faster, two arms with active swing, ready to jump The jumping point is about 70-100 cm from the vertical surface of the bar, and the last step is at an angle of about 20 to 30 degrees from the bar.

Jumping skills

When the penultimate step of the assisted run, the supporting leg lands on the full foot, with a slightly larger stride and a slightly lower center of gravity, while the swing leg positively rubs the ground in front of the step, pushing the hip joint forward and upward, with the upper body slightly backward, keeping the internal inclination; when the jumping leg steps on the jumping point, the swing leg swings upward in the same time, while the swing arm goes up; the jumping leg quickly stretches the hip, knee and ankle joints, the heterolateral arm of the jumping leg extends upward, the trunk is fully extended, and the whole body is almost vertical to the ground. Vertical.

Over the bar and landing skills

Over the bar is to make full use of the air time gained from the jump to change the body posture, shorten the distance between the body's center of gravity and the bar, and use the body's flexion and extension, rotation to cross the bar. When crossing the bar, immediately flex the hips and tuck the abdomen, the lower jaw quickly lead to the front chest, while the legs compensate for the high lift of the two lower legs actively thrown upward. It should be noted that the landing before the abdominal lift legs to the back first, or the group body to shoulder first, and then do a backward roll.

Scissor high jump technique

Run in the direction of the vertical bar or slightly to the side of the swing leg. After jumping into the air, the swing leg goes up to the bar, does internal rotation and downward pressure, the upper body turns sideways and moves downward, making the hips arch; the jumping leg rotates externally around the bar and drops down, the downward pressure swing leg vibrates upward, and the jumping leg becomes a scissor-like action, while the main body and head cross the bar. Finally, the jumping leg lands on the ground.

Rolling high jump technique

The angle between the angle of the slanting run and the crossbar is generally between 30-40 degrees, and 7-11 steps are appropriate. There may be individual differences according to individual speed habits. Jump with the leg close to the crossbar, the starting point of the jump is at 1/3 of the left side of the crossbar. After vacating, swing the leg inside rotation over the pole, the body side down on the bar, into a horizontal position, jumping leg with the same side of the arm extended to the swing leg, jumping leg raised, knee joint near the chest, calf near the swing leg knee, so that the jumping leg side into a group body position, and then turn the head, shoulders, so that the body rolled over the bar.