The Fosbury technique, also known as the Fosbury Flop, revolutionized high jumping in the 1960s and continues to be the dominant technique used by professional high jumpers today. Dick Fosbury, an American athlete, developed the technique that involves jumping over the bar backwards, leading with the back instead of the stomach. If you’re interested in mastering this technique, here are some tips to help you get started.

Step 1: Approach

The approach to the bar is important for high jumpers. Start your approach slowly, gradually increasing speed as you move towards the bar. Aim for a strong, balanced and rhythmic run-up that allows you to jump powerfully and accurately. The goal is to set up your jump so that you have enough momentum to clear the bar.

Step 2: The Takeoff

The takeoff is the most critical phase in high jumping. It involves pushing off the ground with your foot and transferring your weight upwards. In the Fosbury technique, you want to take off on your dominant foot, with your other foot trailing slightly behind. As you take off, swing your opposite arm in the direction you’re jumping. This will create a counterbalance that helps you gain height.

Step 3: The Curve

After takeoff, begin to arch your body in the direction of the bar. You want to curve your body over the bar and extend your back in the direction you’re jumping. This is where the Fosbury technique differs from other high jump techniques. Rather than jumping with your stomach facing upwards, the Fosbury technique requires you to jump backwards, leading with your back.

Step 4: The Landing

As you clear the bar, begin to twist your body so that your stomach is facing the landing pad. You want to land on your upper back and shoulders, maintaining control of your body as you hit the mat. Your arms should come down to your sides, helping you maintain balance as you hit the mat.

Tips for practicing

Practice is crucial for mastering the Fosbury technique. Here are some tips to help you work on your form.

– Work on your approach run-up until it becomes a natural rhythm. Focus on your timing and footwork.
– Practice your takeoff by using drills that focus on explosive power. Try jumping over cones or hurdles to refine your technique.
– Use a high jump pit to practice your curve and landing. This will help you build confidence and consistency.
– Work with a coach who can give you feedback on your technique and help you make adjustments.

Mastering the Fosbury technique takes time and practice. However, with dedication and effort, you can develop the skills necessary to perfect this technique. Remember to stay focused on your approach, takeoff, curve, and landing, and use drills to refine your technique. With persistence and effort, you can improve your high jump and become a skilled Fosbury Flop high jumper.

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