Have you ever wondered why the high jump seems simple, yet so many people find it so complicated when attempting it? The movement seems short, but it requires a significant amount of technique, timing, and confidence.
This article will provide a comprehensive guide to high jump techniques for beginner athletes. The discussion will cover the definition, types of styles, movement stages, and tips to help you practice more confidently and progressively.
What is High Jump and Its Benefits
The high jump is a branch of athletics that requires athletes to clear a bar from a certain height without dropping it. In practice, the high jump is not just about jumping as high as possible, but also about technique, rhythm, and body control.
As an athletics discipline, the high jump combines starting speed, power of takeoff, body coordination during flight, and safe landing technique. Beginning athletes often make the mistake of focusing too much on bar height, when fundamental technique is far more important.
The benefits of high jump training are significant for physical and mental development. Leg muscles become stronger, flexibility improves, body coordination is honed, and self-confidence is gradually built through consistent practice.
Furthermore, the high jump helps novice athletes learn the discipline of training and the courage to face challenges. With proper high jump technique , the risk of injury can be minimized and performance can gradually improve.
Also read: Hurdling Guide: Definition, Techniques, and Beginner Tips
4 Best High Jump Styles
1. Scissors Style
The scissors style is the most basic high jump technique and is most beginner-friendly. The body is relatively upright during the jump, with alternating leg swings resembling a scissors motion as it passes the bar.
This technique is easy to learn because it doesn't require a high level of flexibility. Beginners can focus on understanding the rhythm of the start, takeoff, and balance without excessive fear.
The scissors stroke is often used as a foundation in high jump training for athletes and beginners. This style helps build confidence before moving on to more complex techniques.
2. Side Roll (Western Roll)
The side roll is a development of the scissors style, with the body positioned sideways as it passes the bar. This position allows the body to pass closer to the bar, increasing the height of the jump.
This technique requires better body control than the scissors style. Athletes need to understand the starting direction and takeoff angle to maintain a stable body position while flying.
The side roll is suitable for beginners who have mastered the basic high jump technique. Its difficulty level is intermediate and helps athletes adapt to more complex body coordination.
3. Stomach Roll ( Straddle )
The straddle style was once the most popular high jump technique before the advent of the modern style. Athletes cross the bar with their bodies face down.
This technique requires leg strength, hip flexibility, and good body coordination. A small error in body position can affect balance while floating.
For beginner athletes, the straddle is not recommended in the early stages of training. This style is best learned after mastering the basic high jump techniques.
4. Fosbury Flop
The Fosbury Flop is the most widely used modern high jump technique in competition today. The athlete crosses the bar with his back facing downwards and his head first.
This high jump style allows the body's center of gravity to be lower than the bar. As a result, athletes can achieve optimal jump heights with greater motor efficiency.
The Fosbury Flop requires a thorough understanding of technique and landing. Beginners can learn it gradually with the supervision of a coach to ensure safe practice.
Also read: Triple Jump: History, Rules, and Tips for Long Jumping
Stages in Performing the High Jump Style
1. Approach
The run-up builds speed and rhythm before the athlete takes the jump toward the bar. The number of steps, the angle of approach, and the consistency of the steps determine the overall quality of the jump.
Common mistakes at this stage include unstable steps or too hasty a running tempo. A controlled start helps athletes produce a more effective and safe push-off.
2. Take-off
The takeoff is the most crucial moment in the high jump, determining the direction and height of the jump. The athlete uses one leg as support, using the swing of their arms to generate upward thrust.
A good push-off relies not only on muscle strength , but also on proper timing and body position. A push-off that's too far or too close to the bar often results in a suboptimal jump.
3. Flight
The hovering phase occurs when the athlete's body is in the air and begins to clear the bar. Body position at this stage depends heavily on the type of high jump style used.
Body control and flexibility play a crucial role in preventing body parts from touching the bar. Beginner athletes should maintain a relaxed body and focus on the practiced movement flow.
4. Landing
Landing is a crucial phase in ensuring the athlete's safety after crossing the bar. In the modern style, the landing is done with the back hitting a soft mat.
Proper landing technique helps reduce the risk of back and neck injuries. This phase shouldn't be taken lightly, as it's just as crucial as the takeoff and takeoff.
Also read: Long Jump: History, Benefits and Techniques for Beginners
Mistakes & Tips to Overcome Them for Beginner Athletes
Mistakes in high jump training are common and almost certainly experienced by every beginner athlete. The learning process is always accompanied by trial and error, especially when the body is still adapting to new techniques.
Problems arise when these errors are allowed to repeat without proper correction. Poor technique habits can hinder development and increase the risk of injury in the long term.
Some common mistakes include inconsistent starts, insufficient push-off, and poor arm-leg coordination. Unsafe landings are also common due to a lack of understanding of basic techniques.
Focus on improving your technique before aiming for higher jump heights. Gradual practice, adequate warm-ups, and coaching will help ensure safer and more consistent progress.
Master the High Jump Style with SVRG Equipment
Mastering the high jump isn't about who jumps the highest first. The key is proper technique, consistent practice, and safety awareness from the start.
Training equipment also plays a significant role in supporting the performance of novice athletes. Resistance bands , agility hurdles , plyo boxes , and speed ladders help the body move more stably during training.
If you're serious about improving, start training with the right sports equipment. You can check out SVRG's collection of running and athletic equipment now and choose the one that best suits your current training needs.
