High Jump Techniques: Mastering the Fosbury Flop
High Jump: An Overview
1. General
Since the early nineteenth century, the high jump has been practiced in both military academies and public schools as a gymnastic exercise. Over time, the technique has evolved significantly, leading to different types of jumps: scissors, Western roll, straddle, Fosbury flop (ventral and dorsal).
At the 1968 Mexico Olympics, athlete Dick Fosbury achieved the Olympic record with a 2.24-meter jump using a revolutionary technique. He approached the bar after a curved run, turning his back to the bar, and landing on his upper back. This jump, now known as the Fosbury Flop, quickly gained popularity and became the dominant technique in high jump.
Key Features of a High Jumper:
- Longilinear figure: tall and lightweight
- Explosive force
- Rhythm and coordination
- Flexibility
2. Technical Details of the Fosbury Flop (Explained with a Left-Leg Takeoff)
2.1. The Approach Run
Objective: To gain optimal horizontal speed that the jumper can control and convert into vertical speed. The higher the horizontal speed, the more kinetic energy is accumulated during the run, resulting in a greater force exerted during takeoff, ultimately determining the vertical height of the center of gravity.
The approach run is typically 16 to 24 meters long, equivalent to 8-12 strides, often preceded by 2-4 steps to break inertia. It can be divided into two parts:
a) Straight Line: The first part follows a straight line perpendicular to the plane of the bar.
b) Curved Line: The second part follows a curved line. During this curve, the jumper’s body leans inward to counteract centrifugal forces. This lean should occur along the longitudinal axis of the jumper and is approximately 30°. The radius of the curve depends on the jumper’s anthropometric parameters, horizontal speed, and physical-technical level. Faster jumpers typically use a wider curve than more powerful jumpers, who use a smaller radius. Recommended radii are 6-9 meters.
Running Speed: Large strides gradually accelerate, with the body leaning forward except in the last two strides, where it leans backward. The feet are active in each stride, extending back to the buttocks after leaving the track. Support is primarily on the metatarsal area, except for the last stride, where contact is made with the heel, transitioning to the entire sole of the foot.
Vision: The jumper should focus on the bar throughout the approach run.
Stride Length and Frequency: Stride length increases progressively until the penultimate stride, decreasing in the last two. Frequency gradually increases during the run.
2.2. The Takeoff
This is the pivotal moment of the jump, where the kinetic energy gained in the approach run is converted into vertical force. The takeoff leg (left leg in this case) is farthest from the mat, while in the straddle technique, the takeoff leg is the inner leg, closest to the mat.
The takeoff leg is swung powerfully from a slightly flexed position to full extension. The jumper pivots on the takeoff foot, bringing the heel towards the mat. The free leg (right leg), initially bent upon landing, is quickly brought up and forward, with the heel passing near the buttocks.
The backward rotation is produced by the rotating action of the free leg and the rotation of the takeoff foot. The arms, initially lagging behind and nearly extended, are brought forward and overhead, reaching approximately 90 degrees of flexion at takeoff, with hands slightly above the jumper’s face.
2.3. The Flight
: After jumping the foot leaves the ground, the jumper began his career by turning up to register air back to the bar. The jumper above the bar first with the head, shoulder and right arm, while bending back injury occurs for adopting an arched position or hips puente.Una time has exceeded the threshold, the jumper rolled tonnage with a move in the opposite direction which lowers the bottom of the legs and raise arms can act in two ways during the flight: a) From the position are at the bottom of the search, placed on the sides almost close to the body. b) The right arm passes the bar before the head, going down, and left arm extended or lies next to the body or placed in cross equilibradora.2.4 to perform a function. THE FALL: occurs on the back and arms to be supported on the sides of the body to increase the receiving surface thus avoiding a possible risk of lesiones.3. SALTO DE ALTURASALTO REGULATION VOID: 1. A competitor fails (step zero) if: a) After the jump the bar is not on the soportes.b) The jumper touches the ground, including the drop zone with any part of the body, beyond the vertical plane of the saltómetros both among themselves and in their extension outward, without crossing the bar first. However, if a competitor, he jumps, touches the landing area with the foot and at the discretion of the judge did not obtain any advantage, the jump must not, for that reason considered fallido.2. After three consecutive zero, whatever the height that has occurred, the contestant can not continue running over jumps, except in case of a tie for first puesto.NOTA: THE PURPOSE OF THIS RULE IS THAT NO CONTESTANT MAY WAIVE their second or third attempt at a given height JUMP TO ANOTHER AND CONTINUE. If a contestant waives an attempt at a certain height can not make any further attempt, except in the case of a tie for first puesto.ZONA MAKING AND PULSE Whipped: The minimum length of the zone should be making 15m boost., except in the competitions of the Olympics, world championships, world cups, among others that will be of 20m.ZONA FALL: Must not be less than 5m . 3m long. wide