High jump is an athletic event that demands athletes to overcome gravity and jump over a horizontal bar placed at a certain height. It requires a lot of strength, focus, and technique for an athlete to excel. If you’re a high jumper looking to improve your technique and increase your height, then these advanced techniques can help you achieve your goals.
1. Approach Run Technique
The approach run is the start of the high jump technique, and it has a considerable influence on the outcome of a jump. An ideal approach run should be a curved line that allows sprinting towards the bar with maximum speed. Also, it must enable jumpers to precisely coordinate their take-off, and initiate an upward movement that propels them over the bar.
Some key considerations to bear in mind when perfecting your approach run technique include:
a) The distance from the starting line should be specifically measured so that the jumper reaches the takeoff point with maximum speed.
b) The curve of the approach should increase gradually in radius, so jumpers can move smoothly.
c) The approach must be steady, without being too slow or too fast.
2. The Take Off
A superior takeoff is fundamental to clearing the bar at greater heights. The correct take-off technique requires excellent timing and coordination. The most critical factor to consider is the curvature of the approach. Before takeoff, jumpers should aim to carry the momentum of the approach up into a perfect takeoff.
Some essential takeoff techniques that can help you improve your high jump performance include:
a) A self-destruct takeoff- Jumpers who choose this technique do not fully extend their takeoff leg at takeoff but instead, bend it at the hip and knee to maintain balance.
b) The scissor takeoff – This technique allows the jumper to align the center of gravity and energy with the bar, which is vital in clearing the highest heights.
3. The Jump
At the point of takeoff, the jumper must cross the bar. To achieve this, they need to generate velocity in the correct direction, height and position. This, however, depends on your jumping technique. A successful high jump will require a combination of the scissor-kick and a flop technique. Athletes need to practice both techniques to determine which one works best for them.
Some additional factors that can help you improve the height of your jump include:
a) Momentum – A jumper must maintain momentum after takeoff to ensure their body moves upward and crosses over the bar.
b) Timing – Great timing is necessary since it means coordinating the movements of the body and the momentum achieved by the approach. The timing of the technique also creates an efficient transition of energy that allows for bar clearance.
c) Visualization – Envision your approach and take off, and see yourself clearing the bar. Create positive visualization experiences, as this will help improve your performance.
In conclusion, high jump requires excellent form, immense focus, and great power. Advanced techniques like approach run, takeoff, and jump have a considerable impact on the outcome of a jump. Athletes need to train themselves to visualize their jumps, coordinate their movements, and focus on the techniques that work best for them. Perfecting your technique, and keeping a high level of commitment and passion, will help you improve your form and height over time.