It’s frustrating when you keep on hitting the bar with your heels in the high jump. It’s even more frustrating when people say that all you need to do is kick your heels faster.
Sometimes that is the case, but most of the time, it is due to other factors that affect your high jumping attempt.
You need to make sure that you get the following factors right when you are making your high jump attempt.
- Your take-off position
- The direction that you are travelling along the bar.
- The velocity that you are going over the bar.
- Your timing.
- Your height.
If you have the height in your high jump attempt, it will make it easier to only concentrate on not hitting the bar with your heels because all you need to do is flick your heels quicker. You can do this by tucking your chin into your chest after you have arched. Just tuck your chin into your chest as quickly as possible and your body will come out of the arch attempt.
Watch this video below for a drill that you can practice.
@highjumpclub Improve your high jump flop arc. #highjump #highjumptraining #highjumpdrills ♬ original sound – High Jump Club
If you hit the bar due to travelling along or into the bar, you need to fix your runup so that you pop-up and time the jump properly. This will be difficult to do in competition and you will need to practice in training and make any adjustments to your run-up and take-off position so that you travel over the bar correctly.
Timing your knee drive, arch, and heel flick is important. However, if you focus on getting your knee over the bar consistently, tilt your head back and then tuck your chin into your chest, you should master the timing easily.
If you take-off too far out from the bar, you will attempt to increase your speed and you will travel into the bar, meaning you will likely hit it with your legs because you are unable to do your timing correctly. You will need to practice your run-up and take-off position consistently so that you take-off from the right spot everytime.
Bonus
If you’re interested in jumping higher, you can purchase my high jump training program that I used to jump over 2m. It’s available for $4.99.
If you would like to learn more about the high jump, you can purchase our high jump drills ebook for $9.99.
We also offer a complete bundle that will help you improve your vertical jump, diet & nutrition, mental cues, and high jump training. Individually, this would cost $59.94, but is available for $30 (Save $29.94)
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