High Jump Technique: The Approach

This article is designed to help high jump coaches and beginning high jumpers. I was a high jumper for seven years throughout high school and college and have gained many insights into the high jump technique during that time. The first article will deal with how to properly execute the high jump approach run.

The Approach

The approach involves running toward the high jump "pit," the term usually given to the cushioning mats that will support the jumper during landing. The modern high jump approach makes the jumper run in a distinctive shape along the track surface toward the pit, akin to a letter "J". The long part of the "J" is the beginning of the approach and follows a straight path. About two thirds into the approach, the jumper will begin to curve toward the high jump mats, eventually reaching a point close enough to begin the jump.

The purpose of the approach is to maximize speed to allow conversion of horizontal momentum into vertical momentum, to lower the center of gravity of the jumper for maximum power, and to place the jumper in the proper position for their flight over the bar. The name of the game is to jump high, so we need an approach that is going to put the jumper over the bar as vertically as possible. So, without further ado, I will break down the approach.

Before attempting an approach, you need to know what your dominant jumping foot is. To find this out, think of the foot you leave the ground with to most accurately do a basketball lay-up. If you jump off your left foot, you will be starting your high jump approach from the right hand side facing the pit. If you jump off your right foot, you will be starting your high jump approach from the left hand side facing the pit. Once you've determined this, you're going to then need to find out how long your approach will be. We do this by running the approach in reverse, from the high jump pit outwards. For the sake of brevity, we will use an example of a right-footed jumper. Left footed jumpers can just take these instructions as a mirror image of what they will be performing. Now, find a spot on the right side of the pit that is about one to two feet to the left of the right standard (a standard is the metal pole that supports the horizontal bar). Now, you want to stand so that you're facing in the direction of the right standard, with your left shoulder about a foot away from the bar. Position your left foot so that it forms roughly a thirty degree angle with the line formed by the high jump mats. The reason for this angle will be discussed at the end of the approach section.

Now, you will start to run your approach in reverse from this position, starting from the curve of the "J" and ending on the straight line. We are going to be using a seven-step approach, meaning that you will take seven left strides from the beginning of your approach until takeoff. In general, your curve should take about three left strides, while the straight segment should take four. Now that you are in position, you need to run the reverse approach away from the mats out onto the high jump "apron" (the trapezoidal area of track surface devoted to the high jump competition). You want to start your approach slowly and gradually accelerate to your top speed by the end of it. If at all possible, have someone take note of where your seventh left stride strikes the ground and mark it with a piece of tape.

Now, that piece of tape will indicate where you will be starting your ACTUAL approach TOWARD the high jump pit. This is where we will start to break down the approach itself to improve it. In general, you want to start out your approach with long, loping strides. These strides are often called "bounding" and resemble the way you would imagine a gazelle to go careening along the Serengeti. Bounding strides should account for the first one-third to one-half of your high jump approach. The purpose of bounding is to open your stride and to lower your center of gravity to maximize the optimal jumping position when you reach the pit. After the bounds, you want to pour on the speed. During the high jump, you need to accelerate to top speed in a very short amount of time, so really crank up the high-octane. The curve part of the "J" should be an explosive, but controlled sprint.

While you're running your approach, you want to make sure that you are running upright, not leaned forward or backward. If you lean forward too much, you run the risk of driving straight through the bar, and leaning back will cause you to lose speed and momentum. Also, when you reach the curved part of your approach, you want to start and dip your left shoulder lower than your right one. This will cause your body to lean through the acceleration. The purpose of this lean is to set you up correctly for the jump itself. If your upper body is leaned away from the bar, then chances are that your right shoulder won't knock the bar off on your way upwards. Furthermore, on your last step, you want your toe to point at the far corner of the back side of the high jump mats. This angle is optimal for the way your body will naturally turn in the air during flight.

So, now that you have all of these elements in your mind, you'll want to practice your approach without actually taking a jump. Start from your piece of tape and run your approach in toward the pit, taking account of where your last step puts you. If you feel that your last step is too close to the bar, then move your piece of tape back a few inches. If you feel that your last step is too far away from the bar, then move it forward a couple of inches. You want to try and get your foot to hit the spot where you initially ran the approach BACK to your piece of tape from the pit. Take several run-throughs in order to tweak your starting point so it properly reflects your most comfortable and beneficial placement for the jump itself.

That's the approach. The next installment will concern take-off and placement over the bar.