How to jump high, how to jump high and jump high

1.Practice your running skills.

High jumpers accumulate the kinetic energy needed to take off and jump through the run-up process. Therefore, before you start practicing the bar, you first need to perfect your running skills. Start with a run-up simulation exercise in barless conditions. The mat used must be the same as the gymnastics mat used for the formal pole crossing.

2.Get ready to run.

Most high jumpers only need to run about 10 steps before taking off, so you should also make sure you run at least 10 steps before you take off. Beginners can take five or six more steps backwards to fully accumulate the kinetic energy needed to take off.

Don't run directly at the high jump mat. After about ten steps, turn to the crossbar in a J-shaped arc. Therefore, a distance of at least 3 metres should be maintained between the start of the run-up and the high jump mat (the outward extension of the high jump).

If you are used to jumping with your right foot, then the running point should be set to the right side of the high jump mat; If you are used to jumping with your left foot, the running point should be on the left side of the high jump mat.

In general, female athletes run about 3 to 4 meters from the side of the high jump mat and 10 to 15 meters from the bar. The men's running point is about 5 meters from the side of the high jump mat and 15 to 20 meters from the crossbar.

3.Start running.

Start with your dominant foot. Some athletes are accustomed to running in a starting position with their center of gravity lowered, and they do not lift their bodies until the third step of the run. You can do whatever you want to get used to, but it's relatively easy to start running in an upright position.

The running trajectory must be guaranteed to have a J-shaped arc. Your run-up track should look like the letter J, because you run a straight back line for a while, and then take the last few steps along the arc and get close to the bar. Turning to the arc of the corner of the high jump pad is about five steps to fully accumulate the kinetic energy required for the take-off.

Start running in the arc and stay parallel to the bar after about three steps.

Don't speed up or slow down at will. Maintain a certain speed, it will not affect the accumulation of kinetic energy.

4.Jump towards the high jump mat.

This process is also called "jumping". Jump into the air with the force of your non-dominant foot. When jumping, the non-dominant foot will naturally extend and drive the other knee joint to exert force.

Don't land on the mat with your whole person, land on your feet first. The focus of this stage is to improve your run-up movements, and the high jump mat can act as a protective action in case you accidentally fall.

Here's how to jump high and jump high:

1) Run-up, run-up task, as can be seen from the back-jumping high jump run-up route, in the first part of the run-up start straight run, should be as large as possible to obtain horizontal speed. The arc run at the end of the run-up should create as much centrifugal acceleration as possible for the run and jump, helping to move in the direction of the crossbar.

Technical points of running: start to run in a straight line, with your shoulders drooping, and land on the ground with your forefeet, so that you can run elastically; Raise the center of gravity, even stride, and keep accelerating; When running in an arc, the outside swing leg kicks the ground elastically. To overcome the effect of centrifugal acceleration, the upper body should be slightly inclined to the inside of the arc.

The forefoot lands in an arc, and the body's center of gravity crosses the footstep line inward. The rhythm of the run-up should be fast, especially the hip joint forward delivery in the last two steps of the run-up should be large, the upper body should maintain a more vertical posture when stepping, swing back actively, fully push back, and the jumping leg should be stretched forward quickly, and the hip should be sent forward naturally. During the run-up, the arms should swing back and forth actively and vigorously, and the swing amplitude of the outer arm should be greater than that of the inner arm when running in an arc.

2) Jumping, the purpose of the take-off is to quickly transform the horizontal speed obtained by the run-up into a vertical upward movement, so that the body can fully rise upwards and prepare for the pole crossing. The take-off action can be divided into three stages: landing of the take-off leg, cushioning and pushing, and the coordination of the swinging leg and the arms.

1. The landing, cushioning and pushing and extension techniques of the jumping leg, in order to speed up the speed of the jump, the jumping leg should land on the outside of the sole of the foot greatly and smoothly, and quickly roll from the heel to the ball of the foot. At this time, due to the active and rapid forward delivery of the hip joint and the rapid arc running when stepping and lowering the foot, the body is tilted backwards and inwards is formed. In the buffering phase of take-off, in order to increase the speed of take-off.

The amplitude of knee flexion should also be reduced to facilitate the maintenance of horizontal velocity.

At this stage, when the body changes from tilting to perpendicular to the center of gravity of the body to the top of the take-off leg, quickly and forcefully straighten the three joints of the take-off leg fully, and the torso stands almost vertically on the take-off leg in an instant before leaving the ground. At this time, the direction of the kick-off leg should be on the outside of the body's center of gravity, so as to generate the necessary rotational momentum to cross the bar.

2. Coordination and cooperation technology between swinging legs and arms during take-off.

When jumping, the arm farther away from the crossbar swings the neck upward, and the arm is not fully swinged, and the brake is early, which is conducive to the shoulder axis inclined to the crossbar. The swing leg swing should start next to the jump leg with the knee bent, lead with the knee, bend the knee first, fold the knee, and swing out vigorously above the distal pillar of the back jump.