How to High Jump Using the Fosbury Flop

Last Updated: May 9, 2022

The High Jump is a track and field event in which you must jump over a horizontal bar at different heights. For high school girls, the heights usually begin at 4 feet (1.2 m) and increase by 2 inches (5 cm) after the athlete clears the bar. For high school boys the bar begins at 5'. Dick Fosbury popularized and perfected the "Fosbury Flop," a technique in which the athlete arches over the bar to lower his or her center of gravity.

Steps

1
Learn the "J". The run-up to the bar is called a "J" because the athlete runs in the shape of a "J" as he/she approaches the bar.
- Run back 10 steps from the center of the bar in the shape of a "J": the hook part should be five steps, and the line should be three steps. If you are right-footed, you will run in from the left side of the pit, left-footed jumpers will come in from the other side. (This can be for starters. It is important to find what is comfortable for you to do, and which side is more convenient for you.)
- Run five steps forward in a straight line towards the pit. This will allow you to gain speed.
- Your next 3 steps will be curved to accelerate towards the pit and build torque (angular momentum). These steps should be run on a curve-- if you were to continue running these steps, you would eventually start running in circles. Instead, take three, which will simulate the circular motion and accelerate you towards the bar.
- The second-to-last step should be another quick step towards the bar. This is called the "penultimate step." In this step, you should continue to drive your momentum forward and should still be standing tall as if you were a sprinter. Bring both hands back, locked at the elbows.
2
Take off. The last step, the "ultimate step," is performed by making a quick step as if you were doing a lay-up in basketball. Point your non-takeoff foot toward the back-left corner of the pit (righties) or back-right hand corner of the pit (lefties). The short step will allow all that speed you acquired to be transferred into height. Using all your strength, drive your hands forward and up, and jump straight up as high as you can. When jumping, you will drive your take-off knee hard into the air to give you more height.

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3
Know how to move while in the air.
- Drive your lead-arm up high; this will guide your body over the bar. Arch the arm so it is the first part of your body that is over the bar. Simultaneously, you must allow your body to turn because you have built up so much angular momentum; your body will turn as you are in the air. Control this speed and momentum and harness it when your body has turned 180 degrees and you are perpendicular with the bar.
- Once you are perpendicular with the bar, you will continue to rise until you reach your maximum height over the bar. Once this is accomplished, your body will start to glide into the bar (the momentum will push you forward even though you have only jumped straight up).
- Thrust your hips and tilt your head back. Now your body will be perpendicular with the bar and your body will be arched with your hips high in the air above your head and feet. Your head will be over the bar and your head on the way down towards the mat. Your hips will ideally be at their highest point as they travel over the bar, and your feet will be hanging with your knees locked and evenly spaced over the bar (looking at pictures of this will help).
- Kick your feet up and over the bar. By tucking your chin into your chest and concentrating, you will automatically bring your feet up and they will fly forward over the bar. Sometimes this takes practice and repetition but it is the easiest part of the flop to master.
- Land on your upper back or shoulders on the mat; your feet will land over your head.

Community Q&A

Question

How do I do a high jump?

Community Answer

Jump in a "J" shape. When you get to the height of the bar in your jump, lift up the leg that's the closest to the bar. Don't forget to arch your back as you go over.
Question

I have a jumper who clears the bar with most of her body, but hits the bar with her heals. Are there any drills she can do to overcome this problem?

Community Answer

Get a box for her to stand on and have her flop back, and ensure that her legs fly up to the sky.
Question

How do I avoid hitting the bar with my back?

Community Answer

You have to arch your back more to avoid hitting the bar. Focus on this especially when you jump and you should be able to correct the issue.

Warnings

If it is wet, step harder and never decrease speed for as the bar grows above 5 feet (1.5 m) it will be harder and harder to compete if you are running slowly.

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Use a bungee instead of a bar when practicing early on for safety precautions. It will allow you greater practice.

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Make sure the mat is big enough so you do not fall off when you land on it.

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Warm up well! If you don't, you can hurt yourself. Run 800m to 1600m (2-4 laps around a track) to warm up. Stretch well, especially your quads, calves, butt, hamstrings, groin, back, hip flexors, and ankles. You may want to perform dynamic stretches as well, which involve motion.

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You are landing on your upper back or shoulders, which is close to your neck or spinal column. Be careful how you land. Start at lower heights to avoid injury (girls - 3'6", boys 4'6").

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