High Jump Secrets: Two Tips to Boost Your PR Before You Jump
Tip #1: The Long Approach
Many high jumpers, especially those in high school, make the mistake of using a short approach! Within the first three steps of your focus, you have already started your curve. Because it’s hard to tell how fast you’re accelerating and traveling through the corner, this leads to inconsistent jumping and poor performance.
Start your approach about 25 feet behind where you are now. Run perpendicular to the bar and get up to a comfortable speed before starting your curve. This will allow you to slide around the curve at the perfect speed and focus on the jump, not the speed during the last two steps.
The only reason you might want a shorter approach is if you’re a decathlete to conserve energy. If you’re only competing in two or three events, you’ll want to use a long approach. This will help you have more speed, control and pop when you hit the bar!
Tip #2: Develop a pre-jump ritual
Jumping high is like a golf swing, it’s important to train your muscles to do the same because it can be a tough mind game (especially once the bar is above your head). One thing almost all jumpers overlook is having a pre-jump ritual.
A simple ritual like rocking back on your back foot or doing two jumps to start your approach lets your body know you’re jumping high again. It can help you be incredibly consistent because your muscles will get used to the repetition.
The reverse is also true, if you’re stuck in a bad rut, try a new ritual to start your jump, it may just be the change your mind needs to break out of some bad jumping habits you may have developed. Watch good high jumpers start their jumps, each one (and I mean EVERYONE) has a very specific ritual that they perform before each jump without fail.
