Almost every high jumper today uses the Fosbury Flop, a back-first technique popularized by Dick Fosbury when he won Olympic gold in 1968. It combines a curved approach, a one-foot takeoff and an arch over the bar. Here’s how it works.
The four phases
| Phase | Key points |
|---|---|
| Approach | A “J” shape: 4 to 5 straight strides, then 4 to 5 on a curve toward the bar |
| Takeoff | Plant the outside foot (the one farther from the bar), drive the inside knee up |
| Bar clearance | Turn your back to the bar, lead with the head and shoulders, arch the hips |
| Landing | Tuck the chin, kick the legs up, land on the upper back on the mat |
Step-by-step
- Mark your start point and the point where your curve begins.
- Accelerate through the straight part.
- Lean slightly into the curve, like a runner on a bend.
- Plant the takeoff foot, pointing roughly toward the far standard.
- Drive the free knee and arms up; let the curve rotate your back to the bar.
- At the peak, lift the hips and drop the head and shoulders.
- Kick the legs up over the bar and land on the mat.
Basic rules
- You must take off from one foot.
- Three consecutive failures at any height eliminate you.
- You may pass heights to save attempts.
- Ties are broken by fewest misses at the last height cleared, then total misses.
Beginner drills
- Scissors jumps over a low bar or elastic.
- Curve running: sprint a circle to learn the lean.
- Standing back flops onto the mat to learn the arch.
- Short-approach jumps (3 to 5 steps) before the full approach.
Frequently asked questions
Which foot do you take off from in the high jump?
The foot farther from the bar. Jumpers approaching from the right usually take off on the left foot.
Can you take off with two feet in high jump?
No, a two-foot takeoff is a foul.
What is the world record in the high jump?
Javier Sotomayor’s 2.45 m (1993) has stood for decades for men; check World Athletics for the current women’s record.
Rules reference: World Athletics Competition Rules. Always jump onto a proper landing mat.
