Key findings from Approaches to Technique and Technical Training in the High Jump

These resources are based on a paper by Wolfgang Ritzdorf, Director of the World High Jump Centre in Cologne, Germany. In this paper, Ritzdorf discusses his approach to coaching high jumpers. He argues that coaches must first establish a technical model for their athletes, then assess whether their personal style hinders or helps them achieve key technical elements.

He emphasises the crucial role of reactive strength in determining an athlete's ideal take-off time, which, in turn, informs the technical model selected. Ritzdorf outlines a four-stage technical preparation programme: developing general qualities, developing specific qualities, developing specific skills, and technical training. He concludes that limiting technical training to a maximum of two sessions per week, with a small number of jumps from a short approach, helps to maximise performance and avoid negative changes in the dynamics of the jump.

The high jump allows for greater technical variation compared to other jumps. Factors like approach length and speed, the curve of the approach run, and rotations around the three axes contribute to these variations. Coaches should recognise that a single technical model might not apply to all athletes. Elite athletes often develop individual styles that, while appearing different, still adhere to fundamental principles. Therefore, coaches should avoid rigidly imposing a single model and instead focus on the key elements crucial for a successful jump, regardless of individual variations.

Identifying Key Elements: A Checklist for Success

One crucial strategy for analysing and correcting technique is identifying key elements. These are fundamental technical aspects that must be executed correctly for a successful jump. They act as a checklist to ensure athletes meet the basic requirements of the high jump.

Here's a comprehensive list of key elements and how a coach can assess an athlete's performance on each:

1.Increasing Stride Frequency in the Approach: As the athlete approaches the bar, their stride frequency should increase, indicating a build-up of momentum. This can be assessed by observing the approach run, counting strides within a specific distance, or using video analysis to measure stride time.

2. Decreasing Flight Times at the End of the Approach: The time the athlete spends airborne between the last few strides of the approach should decrease, demonstrating a build-up of horizontal momentum. Observing the approach and noting if the final steps appear quicker and more powerful, or using video analysis with timing tools, can help assess this element.

3. Inward Lean: In the final approach stages, the athlete should lean inwards towards the curve's centre to generate rotational momentum. This can be assessed by observing the athlete's body position from behind as they approach the bar, looking for a clear inclination towards the curve's centre.

4. Acceleration of the Hip Before Touchdown for Take-off: Immediately before the take-off foot contacts the ground, the athlete should drive their hip upwards and forwards to transfer horizontal momentum into vertical lift. A side view of the athlete during the penultimate and take-off steps allows assessment of hip acceleration, looking for a powerful upward and forward movement as the take-off foot nears the ground.

5. Backward Lean (Body Straight) at Touchdown for Take-off: At take-off foot contact, the athlete's body should be straight with a slight backward lean, creating a stable base for the jump. Assessing this involves observing the athlete from the side at take-off, checking for straight body alignment with a slight lean away from the bar.

6. Full Body Extension at Toe-off: As the athlete pushes off the ground, they must fully extend their body from ankles to fingertips to maximise force and upward propulsion. A side view during take-off allows the coach to check for complete extension of ankles, knees, hips, and arms.

7.Arching or Rotating Over the Bar: Airborne, the athlete must clear the bar by arching their back and rotating their body, with the technique varying depending on their high jump style. Observing the athlete from various angles during bar clearance, potentially using multi-perspective video analysis, can help assess this element.

Coaches can use observation, video analysis, and even biomechanical measurements to assess an athlete's performance on these key elements. This understanding is crucial for identifying strengths and weaknesses, providing targeted feedback, and developing training plans that address specific areas for improvement.

The Crucial Role of the Penultimate Ground Contact

The sources highlight the penultimate ground contact's importance in setting up a successful take-off5. It's during this phase that the athlete's body orientation and position are critical for optimising energy transfer and achieving the correct take-off position.

The deepest CM position occurs during the amortisation phase of the penultimate stride6. This highlights the importance of the penultimate contact in lowering the CM and preparing for the subsequent upward propulsion.

At full sole contact during the penultimate stride, the knees should be almost parallel and the shin of the support leg should be vertical6. These positions indicate an optimal body posture for effective energy transfer and a smooth transition into the take-off.

The shin angle at penultimate contact is particularly crucial. A shin angle of less than 90 degrees indicates a forward lean, which can disrupt the ideal body position at touchdown for take-off. The athlete may struggle to shift their weight effectively and generate sufficient upward momentum. Figure 1 below provides a visual comparison of the shin angle in two jumps by the same athlete, highlighting the difference between a successful clearance and a foul jump. The successful jump shows a more vertical shin angle, while the foul jump displays a more acute angle with a forward lean. This evidence reinforces the importance of a near-vertical shin angle at penultimate contact.

By focusing on the shin angle at penultimate contact, coaches can gain valuable insights into an athlete's technique. A less than 90-degree shin angle may indicate a need to adjust the athlete's approach mechanics to encourage a more upright posture and facilitate a more effective take-off.

Balancing Technical Training with Specific Drills

Ritzdorf advocates for a balanced approach to technical training, incorporating both jumps from a short approach and specific drills away from the crossbar.

Technical training involves jumping over the bar and should be limited to a maximum of two sessions per week with 10-15 jumps each. Excessive short-approach jumps can lead to negative adaptations such as a longer take-off, a deeper lowering of the CM, and reduced speed.

Specific drills allow athletes to practice key technical elements in a controlled environment without the pressure of clearing the bar. This approach allows for more repetitions and facilitates the transfer of acquired skills to the actual jump.

Understanding and assessing key technical elements, particularly the significance of the penultimate ground contact and shin angle, is crucial for coaches to effectively guide their athletes towards improved high jump performance. A balanced approach to technical training, incorporating both jumps and specific drills, helps athletes refine their technique and achieve consistent success.