The high jump is one of the most exciting events in the athletics competition. It requires a combination of speed, strength, and technique to clear the bar set at a certain height. High jumpers often use different techniques, such as the scissor, the flop, and the Western roll, to sail over the bar. In this article, we’ll discuss how to perform a high jump using the Fosbury flop technique, which is the most popular and widely used approach in modern-day athletics.

1. Start with the run-up

The high jump begins with a run-up. The length of the run-up depends on the athlete’s preference and skill level. However, most high jumpers use a run-up between 12 and 18 steps. Start with a slow jog, gradually increase your speed, and maintain your momentum as you approach the takeoff point.

2. Takeoff with the non-dominant foot

As you approach the takeoff point, plant the non-dominant foot on the ground, and begin raising the knee of the dominant leg. Then, take a split-second pause before springing off the non-dominant foot. This is the point when the real action begins.

3. Perform the Fosbury flop

The Fosbury flop is a backward-facing jumping style invented by American high jumper Dick Fosbury in the mid-1960s. This technique revolutionized the field of high jumping and quickly became the go-to method for most athletes. Here’s how to perform the Fosbury flop:

• As you take off from the non-dominant foot, arch your back and bend your dominant leg at the knee.
• Keep your head up and eyes looking forward towards the bar.
• Bring the non-dominant knee up and over the bar, while simultaneously kicking the dominant foot up and over the bar.
• Rotate your body and invert yourself as you pass over the bar, turning your body so that your stomach is facing upwards.
• Once you’ve cleared the bar, raise your legs and aim to land on your back on the mat.

4. Perfect your technique

The key to high jumping is perfecting your technique. The Fosbury flop is a complex technique that requires a lot of practice to master. Therefore, it’s crucial to work on your approach, takeoff, and overall form to improve your performance. Here are a few tips to keep in mind:

• Aim to clear the bar with your back first, instead of your feet. This will help prevent you from dragging your heels or feet over the bar.
• Keep your back relaxed and arched, and extend your arms out to maintain balance.
• Practice jumping with a partner or coach who can offer feedback and help you identify areas for improvement.

In conclusion, the high jump is a thrilling and challenging event that requires a combination of speed, strength, and technique. To perform a successful high jump, focus on your run-up, takeoff, and Fosbury flop technique. Remember to perfect your form and practice regularly with a partner or coach to achieve greater heights. With the right mindset, dedication, and practice, you can become an accomplished high jumper in no time.

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