Have you ever wondered why some high jumpers actually lie face down when crossing the bar, which looks different from other high jump techniques? This body position isn't accidental; it's part of a special technique called the straddle high jump.
This article will discuss in full how to do the straddle high jump correctly, starting from the basic concepts, technical stages, to safe training tips so that you understand that this style is not just about jumping as high as possible.
What is the Straddle High Jump?
The straddle high jump is a high jump technique in which the athlete crosses the bar with their body face down. This position requires good body control to maintain balance and efficiency.
The straddle technique begins with a powerful push off one leg as the primary source of lift. This push is aided by the swing of the free leg and arms to help lift the body as high as possible.
In athletic history, the straddle held a prominent place before the development of the Fosbury flop. This technique was once the preferred choice for many world athletes in the past.
Many athletes use the straddle stroke because it's considered efficient in utilizing leg strength and overall body coordination. With proper technique, the propulsion energy can be optimally directed vertically.
The main characteristics of the straddle style high jump lie in the oblique start, explosive push, and rotation of the hips and shoulders when the body flies. This technique trains leg strength, balance and movement discipline so it is suitable to be introduced from the basic athletic learning stage.
Preparation Before Doing the High Jump
Before discussing how to perform the high jump, it's important to remember that preparation is the foundation of the high jump. Without thorough preparation, even the best technique will be difficult to implement safely and effectively.
Warming up is mandatory before starting high jump training or practice. A general warm-up, such as light jogging, helps increase body temperature and muscle readiness.
Additionally, specific warm-ups for the hips, knees, and ankles are crucial. These body parts work the most during takeoff and landing, so they need to be well-prepared.
Besides physical fitness, mental preparation should also be considered, as the high jump requires focus and confidence. Ensure the bar, mat, starting line, and shoes are in good condition to ensure stable and comfortable training.
Also read: Triple Jump: History, Rules, and Tips for Long Jumping
Basic Straddle High Jump Technique
1. Starting Position and Approach Run
The start of the straddle style high jump is done by running obliquely towards the bar. A starting angle of around 30 to 40 degrees helps the body prepare for rotation while hovering.
Running speed during the start phase should increase gradually and remain controlled. A steady stride rhythm allows the body to be more prepared for the push-off.
A common mistake beginners make is running too fast or too slow. This results in suboptimal push-off and can easily disrupt balance.
2. Correct Push Technique
The push-off is performed using the most dominant and strongest supporting leg. The supporting leg must press firmly into the ground to generate maximum lift.
As the supporting leg pushes off, the free leg swings forward and upward explosively. This swinging motion helps lift the body's center of mass toward the vertical.
The arm swing plays a crucial role in increasing propulsion. Coordination between the support leg, swing leg, and arms must be synchronized to avoid wasting energy.
3. Body Position When Passing the Bar
When the body is in the air, it faces downward with the chest facing the bar. This prone position is the main characteristic of the straddle high jump.
The hips are actively rotated to allow the heaviest part of the body to pass the bar first. Proper rotation helps the body pass without touching the bar.
Body control is crucial to success in this phase. Poor rotation can easily cause the thigh or back leg to touch the bar, resulting in a failed jump.
4. Safe and Effective Landing
After clearing the bar, the body is directed to land on the mat on the shoulder or side. This position is safer and reduces the risk of injury.
Avoid landing on your head or lower back, as this can be dangerous. Awareness of landing direction should be developed from early training.
A good landing is characterized by a relaxed body that is ready to absorb impact. Gradual landing practice helps the body develop optimal safety reflexes.
Also read: Long Jump: History, Benefits and Techniques for Beginners
Training Tips for a More Effective Straddle High Jump
1. Strength and Agility Training
Supportive exercises like squats , lunges , skipping, and calf raises are very helpful in increasing your pushing power. Strong leg muscles will make you more confident when facing higher bars.
Agility also needs to be trained to ensure a more stable and controlled start. I recommend focusing on the quality of the movement, not just the number of repetitions.
2. Practice the Straddle Technique Gradually
Technique training should begin without a bar or using a low bar. The goal is to focus on coordination, not on jumping height.
A gradual approach prepares the body and mind for greater preparation. Coaches typically recommend repeated practice with small corrections to ensure consistent technique development.
3. Improves Mental and Concentration
Mentality is often underestimated in the high jump, yet its role is crucial. Hesitation before the takeoff can lead to stiff, suboptimal movements.
Try a simple visualization technique before your run. Imagine the sequence of movements from the run-up to the landing to help your body and mind work in harmony.
Master the Straddle High Jump with SVRG Equipment
Overall, correctly performing the straddle high jump requires a thorough understanding of the technique, thorough preparation, and consistent practice. Understanding each phase of the movement can reduce the risk of injury and naturally improve jumping performance.
Exercise will feel more comfortable if supported by the right sports equipment, starting from Resistance bands , agility hurdles , plyo boxes , and speed ladders . Proper equipment helps maintain starting stability, push-off strength, and focus throughout the workout.
If you want to train more seriously and safely, I suggest you check your sports equipment collection from now on and choose the most suitable gear to support your straddle high jump training progress.
