How to do the high jump with bent legs with a front run-up?

High jump is a sport that is held in various sporting events and even in the Olympics. It is a sport that is becoming more and more popular. Although everyone may be able to do high jump, how can you jump as high as the athletes without touching the bar? This requires skills. The following editor will introduce a posture and method for high jump, which is to jump high with a front run-up and bent legs.

In the previous step, you should practice the technique of placing your feet, and the direction of placing your feet should be correct.

Do 1-3 steps of jumping practice along a straight line while walking, and pay attention to emphasizing the need to place your feet along a straight line when jumping;

Place a small mat at the take-off point along the running direction and require the jumper to take off on the mat;

Short-distance running-up elastic springboard take-off practice, place an elastic springboard at the take-off point, the direction is consistent with the running-up direction, and require the pedal take-off.

1. The task of the run-up

From the running route of the flop high jump, we can see that in the front straight line of the run-up, the horizontal speed should be as large as possible. The arc run in the latter part of the run-up should create the greatest possible eccentric acceleration for the run-jump, which helps to move toward the crossbar.

2. Technical points of the run-up

Start by running in a straight line, with your shoulders dropped, landing on the forefoot, and being flexible when running; raise your center of gravity, keep your strides even, and continue to accelerate; when running in an arc, push off the ground with your outer swinging leg elastically. In order to overcome the effect of centrifugal acceleration, the upper body should be tilted slightly to the inside of the arc. The forefoot lands along an arc, and the trajectory of the body's center of gravity moves inward beyond the footprint line. The rhythm of the run-up should be fast, especially the last two steps of the run-up, the hip joint should be sent forward with a large range. When taking steps, the upper body should maintain a relatively vertical posture, swing back actively, push back fully, and extend the take-off leg forward quickly, while the hip is naturally sent forward. During the run-up, both arms should swing back and forth actively and forcefully. When running in an arc, the swing amplitude of the outer arm should be greater than that of the inner arm.

(II) Take-off

The purpose of taking off is to quickly convert the horizontal speed gained from the run-up into vertical upward movement, so that the body can fully rise upward and prepare for the pass. The take-off action can be divided into three stages: landing, cushioning and extension of the take-off leg, as well as the coordination of the swinging leg and arms.

1. Landing, cushioning and extension techniques for jumping legs

To speed up the jump, the take-off leg should land on the outside of the foot in a large and stable manner, and roll quickly from the heel to the front of the foot. At this time, due to the active and rapid forward movement of the hip joint and the rapid arc run-up when taking a step, the body forms a backward and inward tilted posture. During the buffering phase of take-off, in order to increase the take-off speed. The degree of knee flexion should also be reduced to help maintain horizontal speed. During this stage, when the body turns from tilted to vertical and the center of gravity moves to the top of the take-off leg, the three joints of the take-off leg are quickly and forcefully straightened, and the torso stands almost vertically on the take-off foot before leaving the ground. At this time, the extension direction of the take-off leg should be outside the body's center of gravity, thus generating the rotational impulse necessary for passing the bar.

The posture and movement of high jump are important elements to jump higher without touching the bar. Running up and bending the legs are key steps. However, if you want to train like an athlete, you need to persist in long-term training. For those who have a bad waist, try not to do high jump, otherwise it is easy to twist your waist.