The High Jump Approach - Finding Where to Start the Curve
“90% of success in the high jump lies in an effective and consistent approach.”
If you’ve ever watched an elite high jumper in slow motion, you’ll notice something remarkable—their entire flight path seems effortless, like they were always destined to clear that bar. But what you don’t see in those highlight reels is the meticulous planning and precision that goes into their approach run.
Biomechanists have spent years breaking down the science behind the high jump takeoff, and what they’ve found is clear: a well-timed, well-placed curve is the difference between a personal best and a frustrating knockdown.
This article introduces one of the most widely used tools by high jump coaches worldwide: the Intercept Point. By understanding and correctly marking this critical point, you can help your athlete develop a more consistent, reliable approach, setting them up for their best possible takeoff.
Finding the Intercept Point
The intercept point is the position on the approach where the curve commences. It will be unique to each athlete, based on their stride length, takeoff point, take-off angle, and the number of strides ran on the curve. By finding and marking the ideal intercept point, athletes can develop a more reliable approach, setting themselves up to run the ideal curve, and achieve a consistent take-off position that gives them the best chances of bar clearance.
By determining this intercept point and marking it on the track, you provide your athlete with a consistent reference for starting their curve—leading to improved rhythm, better force application, and ultimately, higher clearances.
Luckily, you don’t need a PhD in biomechanics to figure out your athlete’s intercept point. You just need the High Jump Intercept Point Calculator. Enter your athlete’s details into the calculator below, and it will output the X and Y measurements—the precise spot where they should transition from the straight run-up into the curve.
High Jump Intercept Point Calculator
Intercept Point
x-Measurement
y-Measurement
💡 Quick tip: The Lateral Distance (x-Measurement) refers to the distance parallel to the bar. The Forward Distance (y-Measurement) refers to the distance perpidicular to the bar. The graphic below should provide some more clarity.
🔹 Mark this spot with chalk, a cone, or tape, and have your athlete aim to hit this point consistently. If they do, they’ll start their curve in the optimal position for takeoff.
Calculating Your Athlete’s Variables
To use the calculator effectively, you need to gather the right inputs. Here’s a breakdown of the key variables and how to measure them.
Number of Steps on the Curve
Most senior athlete will use five strides on the curve as this has been found by biomechanists to be the most effective for elite athletes. Junior athletes who are just starting the Fosbury Flop technique might use three or four steps as they develop the strength and technique to effectively run a curve.
A shorter curve means less centrifugal force, while a longer curve allows for a smoother acceleration into takeoff.
Mean Stride Length
This one is a little more difficult to calculate but can be done with a soft measuring tape and a phone or video camera. The best way to do it is to set up the U-Bend drill with the measuring tape close to the runner’s path. The drill should be performed at the same pace and aggression as they would perform a full jump.
Ideally, you will be able to play back the footage and get a good estimate of the mean stride length of your athlete as they run the curve. It can help if you put some bright markers every 50cm on the tape to help make a more accurate estimate. It’s also important to remember that this will vary considerably as the athlete physically develops and improves their curve running ability.
💡 Biomechanics insight: The last three approach strides play a critical role in jump performance. At the 2017 World Championships, the top performers had step lengths ranging from 1.75m to 2.51m, with a progressive shortening pattern before takeoff.
Foot Angle at Takeoff
This is another one where you’ll need a video recording to make an accurate estimate. Record your athlete performing a full jump and make a note of the angle of their planted foot at take-off in relation to the high jump mat. The angle should be somewhere between 15 and 40 degrees for most athletes.
💡 Biomechanics insight: The step-to-bar angle at takeoff varies between 21° and 38° among elite high jumpers. Faster athletes tend to take off at a steeper angle to maximise momentum transfer.
Takeoff Point: Position of the Last Step
According to Gary Bourne, the ideal takeoff foot placement for elite athletes is:
📍 50-70cm along the bar (X-Distance)
📍 60-110cm out from the bar (Y-Distance)
For younger or developing athletes:
📍 60-90cm along the bar
📍 45-70cm out from the bar
Once You Have Calculated Your Intercept Point
Once you’ve entered your athlete’s data, your results will appear at the bottom of the page in blue. The results you will be most interested in is the x- and y-Measurements for calculating your athlete’s intercept point.
From the near-upright, measure out the number of centimetres equal to your ‘x-Measurement’ result. From this point, turn 90 degrees so you’re facing in the direction of the run up and measure the distance in centimetres that you have in your ‘y-Measurement’ result. Mark this spot in chalk for your athlete. This is their personalised intercept point.
The goal for the athlete will be to use this mark as the landing point before they begin their curved approach. If successful, they will likely find an improved rhythm and consistency on the approach as they will be starting their curve from the same spot and with the optimal angle for generating the desired force.
What About the Straight Part of the Approach?
Good question. You might notice I haven’t mentioned the initial straight strides leading into the curve. That’s because, in my experience, it’s best to let athletes self-organise this phase.
🔹 Why?
The straight run-up is mainly about building speed and rhythm.
Each athlete has a slightly different preference for how they generate momentum.
As long as they hit their Intercept Point consistently, the straight run doesn’t need over-engineering.
💡 Coaching Tip: For beginners, mark out a 4-5 stride distance and let them adjust naturally. The main goal is to reach the intercept point in rhythm and at the right speed.
