The high jump is widely regarded by track and field coaches as one of the most technically demanding disciplines in the sport. While events like the long jump rely primarily on takeoff velocity, takeoff angle, and center of mass height with relatively low technical hurdles, the high jump introduces a complex variable that changes everything: the curved approach and the resulting rotational forces.
Experienced track coach Rob Assise recently broke down the intricate components of high jump approach training, emphasizing that mastering the start, the curve, the lean, and steering capabilities are paramount to athlete success. Drawing heavily from the foundational teachings of renowned coach Boo Schexnayder—whose instructional work remains a seasonal staple for many coaches—Assise outlines a comprehensive framework designed to help athletes navigate the unique physical demands of the event while minimizing costly technical errors.
The Start: Prioritizing Consistency Over Complexity
Consistency is the ultimate goal when developing a reliable high jump approach, and that consistency must begin at the very first step. According to Assise, beginners frequently display sloppy mechanics during the initial phase of their approach. While variations can and do occur throughout the run-up, the beginning and the end must remain steadfast. The end of the approach tends to regulate itself naturally as the athlete instinctively steers toward a comfortable takeoff point, meaning the middle phase is where deviations most frequently happen.
To reduce these mid-approach anomalies, Assise advocates strongly for the rollover or crouch start among high school athletes rather than a running start. The reasoning is rooted in athletic profiles: because the majority of high jumpers lean toward being elastic rather than force-based, the pre-movement stillness of a crouch start allows them to leverage energy effectively through the stretch-shortening cycle. Furthermore, initiating an approach with a running start introduces unnecessary extra steps, exponentially increasing the probability of mechanical drift and inconsistency.
During the initial acceleration phase, standard acceleration mechanics must be observed. In a typical ten-step approach, athletes should gradually transition into an upright posture over the course of the first three steps. However, periodic variations in posture transitions during supplementary drills away from the high jump runway can effectively build overall body awareness and coordination.
Entering the Curve and Maintaining the Lean
One of the most pervasive challenges high jumpers face is the tendency to prematurely abandon their inward body lean as they approach the crossbar. This lateral lean, generated by running through a precise curve, is essential for creating the rotational momentum needed to clear the bar efficiently.
Transitioning smoothly into the curve requires precise footwork and posture. Referencing Schexnayder’s methodology, the transition should begin with a slight hip rotation during the push-off of the fourth step. Step five formally initiates the curve and should be executed slightly outside the lane to establish the crucial inward lean, while step six consolidates the curve by landing back inside the lane. Coaches often combat the common mistake of cutting the curve short by utilizing clear verbal cues, dynamic demonstrations, and frequent practice on marked curves.
These curved running mechanics can be drilled virtually anywhere, from a dedicated track runway to an indoor school hallway during winter months. By using cones, chalk markings, or the center circle of a soccer field, coaches can set up scaled simulations where athletes practice the latter half of their approach, incorporating visual targets to simulate the shifting gaze required during live competition.
Arm Mechanics and Rhythm Through the Turn
Another frequent flaw observed in developing jumpers is a dramatic reduction in limb range of motion through the curve. Many athletes shorten their arm swing significantly between steps six and nine, sometimes pinning their arms tightly to their sides at a ninety-degree angle throughout the entire turn.
Because the inside arm naturally exhibits a slightly smaller range of motion than the outside arm to match the contralateral leg timing, maintaining a fluid, natural arm action requires deliberate reinforcement. Coaches often utilize circle running, semicircle running, and serpentine drills to address this issue. In some training environments, placing mini-hurdles or low cones strategically along the curve forces athletes to open up their arm carriage and maintain proper form, though this requires careful monitoring to prevent tripping hazards.
Maintaining a proper rhythm throughout the approach is equally critical. A quality high jump approach relies on controlled acceleration without abrupt changes in ground contact tempo. A common pitfall among developing athletes is starting at an excessively rapid pace only to decelerate as they approach the takeoff zone. Because an athlete’s mass remains constant, any reduction in forward velocity directly diminishes the vital momentum needed for a successful jump. Emphasizing full, committed engagement during every repetition helps eliminate casual, unfocused running patterns.
Navigating Approach Variability and Steering
Even with meticulous training, no two high jump approaches are entirely identical. Jumpers possess an innate tendency to steer toward a safe takeoff spot, sometimes overcorrecting or running past the ideal mark. Rather than trying to eliminate this steering mechanism entirely, coaches can treat it as an opportunity to build resilience and precision.
Practicing steering through variable drills helps athletes narrow their acceptable takeoff window. While traditional training forms the bulk of a session, incorporating creative variability exercises—such as alternate-start drills or responding to auditory cues—can challenge an athlete’s adaptability. These specialized exercises should be used sparingly, accounting for a minor fraction of overall training volume, but they serve as an effective tool to combat monotony while sharpening competitive focus.
Furthermore, balanced coordination training remains vital. Asking athletes to occasionally practice jumps from their non-dominant side using short approaches and scissors jumps helps build structural symmetry and overall body awareness. While the ratio of dominant-side jumps to alternative-side jumps can vary depending on the point in the season, this practice offers long-term health benefits and can occasionally uncover hidden multi-event potential, such as aptitude for the triple jump.
Tendon Health and Structural Triangulation
High-intensity training often prioritizes the development of tendon stiffness to maximize explosive power and minimize ground contact times. However, the aggressive rotational and torsional forces inherent to the high jump place athletes at a heightened risk for tendinopathies. Balancing the drive for explosive stiffness with dedicated protocols that promote tendon health ensures that athletes remain physically robust and capable of performing at their peak.
Facility limitations at the scholastic level mean that high jump venues are rarely standardized, placing a premium on controllable factors like precise runway measurements. To minimize external variables, rigorous triangulation of the approach is essential. By utilizing mathematical principles such as Pythagorean triples, coaches and athletes can establish exact right angles between the standards and the starting marks before every competition. This meticulous measurement process removes guesswork, reinforces consistency, and ensures that the athlete’s approach remains structurally sound from one venue to the next.
