2. Basic Considerations
Mechanics of Fosbury flop
Horizontal to vertical velocity
The Run-up phase
Take-off phase
The Flight phase
60°-65° take off angle
Speed= 1:0.6 (vertical/horizontal
ratio)
3. Technical Considerations (videos by Jesus Dapena)
Run-up speed: adjust according
to your angular momentum
abilities
Take off phase: key factor for
determining the max height of • Poor rotation often is the result of poor or inefficient foot placement at TO
COM and angular momentum
(rotation)
Bar clearance: rotation is the
answer to major take off issues
(hip displacement)
• Proper foot placement at TO promotes an efficient rotation over during flight phase
4. The Run-up Phase
HJ PIT
Take off point
‘J’ shaped Approach
e
rv
Cu
8-strides SS (1 check mark)
e
th
s of
iu
d
Ra
10-steps SS (1-check mark)
Radius of the Curve
6-stides + 4 F.S. (2 check marks)
8-strides + 4 F.S strides (3 check
marks)
5. Technique and technicall t i i
T h i d t h i training
ng
The Run-up Phase
Dr. Wolfgang Ritzdorf
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf
Controlling inward lean acceleration
RUN-RUN-RUN (HJ running)
HJers need angular velocity NOT linear: limit excess running
6. final curved approach run is an important
of the high jump forreasons for the inward lean
Main two reasons
ering of CM
itating rotations
Center of mass positioning (lowering)
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf
Help the Jumper utilize all rotational forces during the jump
7. The Run-up Speed
Start: walk or run in to it
Standing start
gradually build up the speed
1st part: 400m-800m speed
2nd part: faster - lower hips
without major speed loss
Power VS Speed jumper
inward lean: angular momentum
8. Take off foot placement
Horizontal force produced by the take
off foot points forwards almost in line
with the final direction of the run up
Severe pronation it can lead to an injury
of the ankle
Larger the pronation the great the loss Horizontal
force made
in angular momentum on the
ground
e
e = the angle between foot axis (with
Ho
respect to the bar) and horizontal forces riz
rec onta
made on the ground eiv l re
ed a
by ction
the fo Longitudinal axis of
foo rce the foot
t
e = less than 20° safe; larger than 25° Final Direction of the
run-up
risk of injury
9. Using the numbers to design your own model
Horizontal Horizontal Vertical Vertical
Knee joint
Height velocity at the velocity after velocity at the velocity after Take off time Projection
Athlete angle at the
examined last stride the take off last stride the take off (s) angle
take off
(m/s) (m/s) (m/s) (m/s)
Sotomayor 2.34m 8.0 4.0 -0.7 4.60 0.17 150 50
Sjoberg 2.34m 7.5 4.0 -0.6 4.25 0.16 161 51
Ioannou 2.35m 7.75 3.80 -0.6 4.38 0.148 151 49
12. The ‘speed-strength’ jumper
KEY ELEMENTS (S
Kyriakos Ioannou - World Championships Silver (2009) and Bronze (2007) Medalist;
2004-2008 Olympian (Cyprus)
• Increasing stride frequency
Height (m) 1.93
• Decreasing flight times at the
Weight (kg) 70
• Inward lean
Full Approach PB (m) 2.35
3-stride + F.S. SCISSORS (m) 2.15
• Acceleration of the hip before
3-stride + F.S. (sec) 2.23
• Backward lean (body straight
30m standing start (sec) 3.35
takeoff
• Angular momentum transition (best marks: TO time, projection angle, toe off
• Full body extension at etc)
40m standing (sec) 4.40
4kg Overhead SHOT throw (m) 22.50 • Arching the body over the ba
• Less speed loss at the take off 18th NACACTFCA Conference Aruba Octob
4 bounds + Jump (5) Standing (kg) 16.40
•Speed Jumper
4 bounds + Jump (5) F.S. (m) 22.00
•Great power marks 18th NACACTFCA Conference Aruba October 2008
Standing LJ (m) 3.25
Power Snatch (kg) 75 • Efficient 1.5 arm swing: key for success in utilizing inward lean acceleration
Power Clean (kg) 95
90° squat (kg) 160
120° squat (kg) 240
13. Identifying Technical pointers at the highest
level...
A first glance….before the penultimate, the “key single support phase”
First look: Step
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf
14. Identifying Technical pointers at the highest
level...
the next frame: transition to the penultimate step often concerns the coaches
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf
15. Identifying Technical pointers at the highest
level...
penultimate strike phase: ROLL IT ON THE BALL OF THE FOOT!!!
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf
16. Identifying Technical pointers at the highest
level...
pushing off the penultimate step: airborne before the take off!
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf
17. Identifying Technical pointers at the highest
level...
Last step strike...different arm movement, great axes seperation
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf
18. Identifying Technical pointers at the highest
level...
Airborne...drift or no drift ?
18th NACACTFCA Conference Aruba October 2008 Dr. Wolfgang Ritzdorf
19. Use of the Penultimate step
Ankle impulse, not knee
Trail leg swing initiation early (pre-jump)
Rotation
Better arm work (Single, 1.5 or double)
Achieving optimal angles and prevent
ankle injuries
More technique less stress on the body
Higher heights!
20. Developing Technical Patterns
Focus on approach
Develop a consistent check mark pattern
Always begin technical practices with
approaches
Scissors from short run will help with
proper foot placement at take off
Develop a pre-jump pattern
Utilize arm swing
Mobility drills
21. Developing Technical Patterns
Take off drills
1-Step hurdle drill (height)
3-step hurdle drill (height)
1-leg box jumps/plyos
1-leg myometric training
Push off penultimate then jump
Focal spot A focal spot will
help the jumper
maintain an
Have a high bar for take off drills efficient running
form while leaning
inwards
22. Developing Technical Patterns
High Jumpers are very technical athletes
If not a multi jumper be careful!!
Control running volume
Core - Power - Flexibility
Cross train/Functional training for getting
in top shape
Key muscles for HJ: Hips - Quads -
hamstrings - Calves - Tibia - hip flexors
23. PERIODIZATION GUIDELINES
•‘TRAIN DOGS EDUCATED PEOPLE! (R.H.)
•4 WEEKS PER CYCLE
•2 @ 90%, 1 @ 70%, 1 SUPERCOMPENSATION
•PEAK WHEN IT COUNTS
•VOLUME VS INTENSITY