How to do the women's high jump

In life, we will see the sport of high jump in some media. We all think that the Flop high jump is a sport with a relatively high difficulty coefficient. Many people dare not do it due to its high difficulty coefficient. But in fact, if we can master the key points of the Flop high jump, we can do this sport. Women can do the Fosbury Flop high jump, so we need to understand how to do this sport. So how do women do the Flop high jump? Let’s see how the editor explains this question to you.

The flop high jump refers to a bar-crossing technique in which the back faces the horizontal bar and various parts of the body pass over the bar one by one. The flop high jump technique consists of four stages: running-up, take-off, crossing the bar and landing. Each stage is closely linked and interacts with each other.

(I) Run-up

1. The task of the run-up

From the running route of the flop high jump, we can see that in the front straight line of the run-up, the horizontal speed should be as large as possible. The arc run in the latter part of the run-up should create the greatest possible eccentric acceleration for the run-jump, which helps to move toward the crossbar.

2. Technical points of the run-up

Start by running in a straight line, with your shoulders dropped, landing on the forefoot, and being flexible when running; raise your center of gravity, keep your strides even, and continue to accelerate; when running in an arc, push off the ground with your outer swinging leg elastically. In order to overcome the effect of centrifugal acceleration, the upper body should be tilted slightly to the inside of the arc. The forefoot lands along an arc, and the trajectory of the body's center of gravity moves inward beyond the footprint line. The rhythm of the run-up should be fast, especially the last two steps of the run-up, the hip joint should be sent forward with a large range. When taking steps, the upper body should maintain a relatively vertical posture, swing back actively, push back fully, and extend the take-off leg forward quickly, while the hip is naturally sent forward. During the run-up, both arms should swing back and forth actively and forcefully. When running in an arc, the swing amplitude of the outer arm should be greater than that of the inner arm.

(II) Take-off

The purpose of taking off is to quickly convert the horizontal speed gained from the run-up into vertical upward movement, so that the body can fully rise upward and prepare for the pass. The take-off action can be divided into three stages: landing, cushioning and extension of the take-off leg, as well as the coordination of the swinging leg and arms.

1. Landing, cushioning and extension techniques for jumping legs

To speed up the jump, the take-off leg should land on the outside of the foot in a large and stable manner, and roll quickly from the heel to the front of the foot. At this time, due to the active and rapid forward movement of the hip joint and the rapid arc run-up when taking a step, the body forms a backward and inward tilted posture. During the buffering phase of take-off, in order to increase the take-off speed. The degree of knee flexion should also be reduced to help maintain horizontal speed. During this stage, when the body turns from tilted to vertical and the center of gravity moves to the top of the take-off leg, the three joints of the take-off leg are quickly and forcefully straightened, and the torso stands almost vertically on the take-off foot before leaving the ground. At this time, the extension direction of the take-off leg should be outside the body's center of gravity, thus generating the rotational impulse necessary for passing the bar.

2. The coordination of the swinging legs and arms when jumping

When jumping, the arm farther away from the horizontal bar makes the neck swing upward. The other arm should not be swung fully and should be braked earlier. This will help the shoulder axis to lean towards the horizontal bar. The swing of the swinging leg should start next to the take-off leg with bent knees, leading with the knees, first bending and folding the knees, and then swinging out with force over the far support of the jump stand. When the swing leg is in front of the take-off leg, it should turn inward, with the calf and foot slightly abducted. This active movement helps keep the pelvis in the line of action of the jumping force and produces a rotation around the longitudinal axis. At this point, the head should be turned towards the crossbar to compensate.

(III) Passing the pole and landing

Passing the bar means making full use of the time gained from taking off to change the body posture, shorten the distance between the body's center of gravity and the bar, and use the body's flexion, extension and rotation to pass over the bar. When passing the bar, immediately bend your hips and tighten your abdomen, quickly bring your chin toward your chest, and at the same time, raise your legs high to compensate and actively swing your calves upward. You should pay attention to tightening your abdomen and lifting your legs before landing, landing with your back first, or curling up and landing with your shoulders first, and then do a backward roll. In order to control the direction of the vault, the head cannot be tilted back. Pay attention to "visual supervision" during the landing process, and the eyes must always be looking in the direction of the horizontal bar.

How do women do the Flop high jump? The above is the answer to this question. I hope these contents can help us all. In addition to understanding the technique of the flop high jump, we also need to understand the training methods of other sports. At the same time, we must insist on exercising every day so that we can maintain our good and healthy figure. Finally, I hope that we can all be healthy and happy and live a happy life!