3 steps to master the high jump

The straddle high jump is a main method of high jump taught in many schools today, and it is also the simplest and easiest to learn high jump technique. The straddle high jump requires the athlete to jump from the side of the pole and pass the pole. The whole process needs to be completed in one go without any pause, otherwise the athlete may not be able to pass the pole. In daily training, you should study the steps of the straddle high jump more, which will make it easier to get started in actual operation.

1. Run-up. The straddle high jump starts from the side of the swinging leg. The running route is basically a straight line, and the running angle is generally 30°-60° to the horizontal bar. Before the formal run-up, the step point should be measured in advance. The distance between the take-off point and the projection line of the horizontal bar is generally 60-80cm. The whole run-up is generally 10-15 meters, with 6-8 steps. The speed of the last few steps should be accelerated. The second to last step is the longest and has the lowest center of gravity. When the swinging foot lands, bend the knees softly and move forward, push the foot and send the hips forward to prepare for the forward extension and placement of the take-off foot. The last step is slightly smaller, allowing the upper body to move forward quickly and the hips to move forward, fully preparing for the transition from horizontal speed to vertical speed.

2. Take off. In the stride high jump, the leg away from the bar should be used as the take-off foot. At the last step of the run-up, the take-off leg uses the thigh to drive the calf to extend forward quickly, touches the ground with the heel first and quickly transitions to the entire sole of the foot, and then, driven by the swinging leg's forceful extension and the horizontal speed of the run-up, the body's center of gravity moves forward quickly, the upper body follows in time, and the take-off leg bends the knee to cushion. When the body's center of gravity moves to above the take-off point, the take-off leg quickly extends, and the hip, knee and ankle joints are fully straightened into a straight line. The swinging leg's knee joint is slightly bent, and the thigh is used to drive the calf to swing forward and upward actively and forcefully. The two arms actively cooperate in swinging, and the arm on the take-off side is naturally below the side, and the other arm swings forward with the swinging leg to make the body rise upward.

3. Pass the pole and land. After jumping into the air, keep the body in an upward posture, actively swing the swinging leg upward, and when the heel passes the height of the horizontal bar, swing sideways to one side of the horizontal bar, so that the foot, calf, and thigh of the swinging leg pass the bar in sequence. At the same time, the take-off leg is actively lifted upward, the knee is close to the chest, the calf is naturally swung up and parallel to the horizontal bar, then the upper body is lifted, and the arm on the same side of the swinging leg is pressed down as the swinging leg turns inward, driving the body to rotate inward along the longitudinal axis, so that the upper body and hips can pass the bar smoothly. The take-off leg is raised and bypasses the horizontal bar as the swinging leg is pressed down, and after passing the bar, the swinging leg is used to land first.