Back jump high jump

In the sports world, high jump can be divided into many types. Among them, the more popular high jump method is the back jump. Due to the particularity of this method, it requires great skills when taking off. Many athletes can only achieve a good result after they have mastered the technique of the back jump. Of course, athletes need to practice diligently if they want to jump higher.

The run-up phase of the back jump high jump is very critical. The quality of the run-up directly determines whether the athlete can successfully complete the back jump high jump, so you must spend some time on the run-up during normal training.

The back jump high jump is also called the "Forsbury high jump". One of the high jump postures. The number of running-up steps is 8-12. The front part is in a straight line, and the back part is in an arc. Jump with the leg that is farther from the horizontal bar. After jumping off the ground, maintain a stretched posture 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; when the head and shoulders pass the horizontal bar, promptly raise the head, tilt the shoulders, extend the body, straighten the hips, and then retract the legs to form a back arch posture on the bar. At the same time, keep the center of gravity of the body as close to the horizontal bar as possible to make full use of the flying height; when the center of gravity of the body moves over the horizontal bar, you should accelerate to swing your legs upward to pass the horizontal bar. After passing the bar, land on the mat on your back.

The task of the back-jump high jump run-up is to obtain the necessary horizontal speed and create conditions for improving the take-off effect and smoothly crossing the bar. The flop high jump generally uses 8 to 12 steps of run-up, which is divided into a straight run-up section and an arc run-up section. Straight-line running technique: similar to the short-circuit running technique, the body's center of gravity is high and stable when running, the upper body leans forward appropriately, the back kick is sufficient and powerful, the legs are actively raised forward, and the two arms swing widely in coordination; arc running technique: the body gradually leans inward, increasing the swing range of the outer leg and arm, keeping the head and torso in a straight line leaning inward. The entire process of the run-up should have obvious acceleration and a strong sense of rhythm, especially the last few steps should gradually speed up and the last step should be the fastest.

The back jump high jump can exercise the athlete's whole body, so athletes must do warm-up exercises before high jumping. Only after fully stretching the body can athletes avoid injuries during the high jump. In addition, after completing the high jump, athletes should also pay attention to stretching their muscles to avoid muscle cramps.