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High Jump Sequence
Frame-by-frame analysis of Susan Jones’ high jump technique
Words by: Tudor Bidder
1) Susan is running the straight part of the ‘J-shaped’ 9 stride run-up, using a tall and erect body shape, keeping herself light and bouncy off the ground Approach speed building over the 4 straight strides and 5 on the curve. She has very little body lean forwards in acceleration and will gradually accelerate into and throughout the curved part of the run-up.2) As she passes her “turn-marker”, she leans inwards slightly, working her right (outside) arm a little higher, keeping her right shoulder high and driving a bit more off the right (outside) foot to enable her to smoothly change direction, leaning and turning more and more as she approaches the take-off point.3) On the curve, she keeps her shoulders pointing at the centre of the curve and her lean inwards gets more pronounced as she accelerates closer to take-off.4) It is important to keep her hips high as she runs the increasingly curved path towards her take-off position, which will be just inside the near(right) upright and far enough away to allow her to achieve maximum height before her shoulders cross through the line of the uprights in clearing the bar.5) Susan ensures the power and quickness of the last two strides by pushing off and pulling through the recovery leg during the penultimate stride. This along with the take-off stride and action, will set-up the Clearance attempt in direction/speed and height of contact at take-off. She works hard to run-off the right foot and into the plant.6) Her body naturally leans backwards and inwards with right shoulder high, as she attempts to convert the horizontal speed into vertical lift in the take-off action. The take off foot on ‘plant’ should be pointing at the mid-line ie lowest part of the bar and in the direction she wants jump.7) She presents a strong straight side diagonally from the plant foot through the hips, to the right shoulder and inside arm. The jumper must be strong enough to hold this shape whilst clawing backwards and downwards with the take-off foot.8) Whilst she blocks with a strong plant at take-off, the free leg (rt) is aggressively pulled through tight to the glutes and then in a vertical drive action which is stopped suddenly at hip height with the thigh parallel to the ground. This provides a transfer of momentum to the rest of the body to assist with lift.9) Too much rotation of the thigh away from the bar can leave the jumper ‘blind’ and unaware of her progress towards the bar. Note that Susan always keeps her eyes on the bar throughout the jump and does not throw her head back either- a common fault.10) Her arms are vigorously swinging upwards to a fixed position where her elbow has gone above the inside shoulder then held in extension as a rudder to direct her motion up and beyond the height of the bar. With a stretched upper body she aims to reach the horizontal shape by the time her rt arm pit and upper chest is higher than the bar.11) Her upper body increases its backwards and downward falling movement naturally whilst her legs move upwards and away from the bar with very little hip lowering. Sitting on the bar is a common fault amongst flop type jumpers, particularly those that over emphasise an arch shape by throwing their head back and losing sight of the bar itself.12) Susan keeps her eye on the bar, with a head tilt slightly to the side to see the left upright and bar angle, to help her time her action and straight leg swing away for leg clearance. She now prepares for landing by flattening her back slightly as her legs come free of the bar and she falls downwards, landing on the middle of her back,
