The Fosbury Flop

|3D TRACK & FIELD THE HIGH JUMP WHAT YO U NEED TRACK & HJ PIT - STANDARDS, BAR, AND HJ MAT TAPE MEASURE - TRACK SPIKES TRACK 5 4 The Fosbury Flop SEE HJ PIT/MAT STEP I STEP 3 STEP 5 Find your correct takeoff leg Find a five step approach Knee drive • Have someone lightly push you from behind, here you will immediately adjust your footing & re-gain balance. The leg you use in re-adjusting your balance is most likely to be the correct one to high jump with. Once you are comfortable with running at a curve, you're going to find your 5 step runup starting from the landing mat. • With your takeoff foot (see Step I) stand in front of the mat, when you are readyout away from the mat in a curved line (see Step 2 for reverse). • You are going to want to move at a quick clip because speed is what will help carry you up and over the bar in the end. • So at a speed that is comfortable for you - just to start, from your takeoff location move quickly around the curve and from there when you straighten out use your strength to stride away from the mat. The plant, knee drive, and approach are the three most important factors in the high jump. Once you get a sense about all three you can really apply yourself to the final jump. • When you reach your the "plant" and begin to takeoff into the air, you are going to use your opposite leg and drive it up towards the sky. • In keeping a strong form, try to hold your body tightly together so that you have more control and aren't flailing | all over. STEP 6 STANDARDS BAR OR BUNGEE CORD Getting over the bar STEP 2 TIP: You and your coach can use athletic tape or chalk to mark where your approach is so that it's easy for you to see Now that you are flying through the air to get up over the bar, you are going to lead your body with the knee drive and your right or left arm depending on your lead leg. •Throw your arm up as you drive your knee so your body can naturally start to rotate itself. • Then arch your back and tuck your neck in as if attempting a backflip. In doing so, you are steering your body up and over the bar! Get comfortable with the curve as you go in for your jump. Before you "jump" into the event, you want to feel comfortable with running on a curve. • To practice, run in wide circles to help your body know how you will be approaching the high jump bar. STEP 4 AN APPROACH you were The plant and takeoff | Now with your basic idea of your approach and the curve, you are going to use this and apply it to the actual jump! • Your plant is going to be a little bit longer than arms length from the standard on the left or right. (Depending on the jumper of course.) • From do a few practice runs to make sure your takeoff leg is the one you are using to lead. (This may take a few run throughs to perfect, so be patient!) • When you reach the time to plant your foot down in your approach, you want to make it "pop". Use the power from your approach to plant strong so you can move onto your STEP 7 Your landing your five step approach or wherever feels comfortable Now that you have made it this far you can finally complete your first high jump! • Following through with step 6, your body will naturally start to rotate as you are in the air as you tuck your neck in. Acknowledging this, try to land as far up on your shoulders as possible so that you are sure you have held your arch for the complete jump. This can prevent you from landing on the bar, which can hurt. Also be aware of you knee so you don't your face. Now just let yourself fall onto the the foam mat! Satisfaction! TAPE MEASURE Congratulations !You have just successfully attempted your very first Fosbury Flop high jump! Now if you continue this process and keep practicing it will help you get better! High jump can be a frustrating, yet knee drive. satisfying event., so don't give up just yet because you never know how high hit you can go! R | | | | | |