10 high jump techniques you must know

High jump is a competitive sport that requires athletes to rationally combine a series of actions such as the run-up, take-off and pole jumping. As a type of track and field sport, high jump was included in the Olympic Games a long time ago. If you want to jump high, you need certain skills. Every movement starting from the run-up requires skills.

1. The run-up and take-off for high jump should be combined well. When taking off, pay attention to pushing the center of gravity of the human body upwards. Do not fall over the bar too early (rush towards the bar). Then comes the movement in the air. When you are just learning high jump, you need to jump about 2,000 times before the movement can be finalized.

2. To improve your jumping ability, you can practice jumping with a barbell and by running and taking off to reach height.

3. Aerial movements can be practiced by bending down and passing the pole in place.

4. The methods of training natural jumping ability include various jumping while moving, stride jumping, single-leg jumping of 20-30m, timing, four-step run-up and five-level jumping. Special jumping training includes jumping with 4-5 steps of running, timing of 30-60m, jumping and various depth jumps, hurdle jumps, step jumps, and comprehensive jumps.

5. General strength training methods include wooden leg raises, high-leg walking, shot put exercises, etc. The training methods for special strength include weighted lunge walking, weighted stepping 100px, weighted half squats, and using other equipment to train the posterior muscle groups and small muscle groups.

6. Coordination training includes various gymnastics skill exercises, various hurdle runs, hurdle jumping, and various ball sports, which can all improve athletes' agility and coordination.

7. General speed training can include 30-6m repeated running, 100-150m repeated running, and 30-60m chasing running. Special speed training includes 30m arc running timing, full-course run-up timing, last four-step run-up timing, downhill running followed by 20m arc running, downhill running followed by 20m arc running, imitation exercises of rapid arm and leg swinging, and rapid jump exercises.

8. The number of running steps is 8-12. The first part is in a straight line, and the second part is in an arc. Jump with the leg that is farther from the horizontal bar.

9. After jumping off the ground, keep stretching and rise up, and driven by the swinging leg and the arm on the same side, accelerate the rotation of the body around the longitudinal axis so that the body is facing away from the horizontal bar.