To high jump with the Fosbury Flop, you run a curved J-shaped approach, take off from the foot farther from the bar, drive the other knee up, turn your back to the bar and arch over it head and shoulders first, then land on your upper back on the mat. Almost every elite high jumper uses this back-first technique, which Dick Fosbury made famous when he won Olympic gold at the 1968 Mexico City Games.
This guide explains the rules, the four phases of the flop, how to measure your approach, progressions for beginners and the mistakes that knock the bar down.
High jump rules in brief
Under World Athletics rules, a jumper must take off from one foot. Each athlete gets up to three attempts at each height, and three consecutive failures, at one height or spread across heights, end their competition. A jump fails if the bar falls because of the jumper, or if the jumper touches the ground or landing area beyond the plane of the uprights before clearing. Athletes may pass heights to save energy.
Ties are broken by countback: first, the fewest attempts at the height where the tie occurred, then the fewest total failures in the competition. If athletes are still tied for first place, a jump-off decides the winner unless the rules of the meet allow a shared title.
For context on what is possible, the men’s world record is 2.45 m, set by Javier Sotomayor of Cuba in 1993. The women’s world record is 2.10 m, set by Yaroslava Mahuchikh of Ukraine in 2024.
The four phases of the Fosbury Flop
| Phase | What happens | Key points |
|---|---|---|
| Approach | A J-shaped run: straight strides, then a curve toward the bar | Usually around 8 to 10 strides, accelerating throughout, with a lean into the curve |
| Takeoff | Plant the outside foot and convert speed into height | Drive the inside knee and arms upward; stay tall through the hips |
| Bar clearance | Rotate so the back faces the bar and arch over it | Lead with head and shoulders, lift the hips, then kick the legs clear |
| Landing | Land on the shoulders and upper back on the mat | Tuck the chin, keep the legs up and avoid landing on the neck |
The approach
The curve is what makes the flop work. Running a curve makes the body lean away from the bar, and at takeoff that lean turns into rotation, which helps the jumper turn their back to the bar naturally. The straight part builds speed and the curved part sets the angle and lean.
Many jumpers use about four to five straight strides and four to five on the curve. Beginners often start with a shorter approach of five to seven strides until the takeoff is consistent. The approach should accelerate smoothly, with the last few strides the fastest and the body leaning into the curve like a sprinter running a bend.
How to measure your approach
- Find your takeoff point. Most jumpers take off about an arm’s length or a little more out from the near upright, roughly in line with the near standard or slightly inside it.
- Mark the start of the curve. From the takeoff spot, walk out along the curve, often about four to five of your running strides, and place a marker where the curve begins.
- Mark your starting point. From the curve marker, continue straight back for your straight strides and place a start mark.
- Test and adjust. Run through without a bar and see where your takeoff foot lands. Move the start mark forward or back until you hit the takeoff spot consistently.
- Record your marks. Write the distances down so you can set up quickly at meets.
Right-footed and left-footed jumpers approach from opposite sides. If you take off from your left foot, you usually approach from the right side of the bar as you face it, and vice versa.
Takeoff and bar clearance step by step
- Plant the takeoff foot. Plant the outside foot, pointing roughly toward the far standard, with a quick heel-to-toe action.
- Stay tall. Keep the hips high and avoid sitting back at takeoff. The lean from the curve should be released upward.
- Drive the free knee. Drive the inside knee up and slightly across the body, which helps start the rotation.
- Use the arms. A double-arm or single-arm drive adds lift. Choose one style and practice it consistently.
- Rotate and rise. As you leave the ground, your back turns to the bar. Think about jumping up, not into the bar.
- Arch over the bar. Lead with the head and shoulders, push the hips up and let the head drop back slightly once the shoulders pass the bar.
- Clear the legs. As the hips pass the bar, tuck the chin toward the chest, which lifts the legs over.
- Land safely. Land on the shoulders and upper back, never on the head or neck, and roll backward if needed.
Beginner progressions
- Standing back flops. Stand with your back to a low bar or elastic cord and jump backward onto the mat, arching over. This teaches the arch and landing without an approach.
- Short approach jumps. Use three to five strides on the curve only, focusing on the takeoff position.
- Curve running. Run circles or the curve of your approach to learn the inward lean.
- Scissor kicks. Clearing a low bar with a scissor jump builds takeoff mechanics before adding the full flop.
- Elastic bar training. Using a flexible cord instead of a rigid bar reduces fear and lets you practice more jumps.
Common mistakes
- Running a straight approach. Without a curve, the jumper has little rotation and often clips the bar with the shoulder.
- Taking off too close to the bar. The body reaches its peak past the bar, so the hips or back hit it on the way up.
- Taking off too far away. The jumper peaks before the bar and comes down on it.
- Slowing down before takeoff. Decelerating in the last strides loses the speed needed for height.
- Leaning into the bar at takeoff. Dropping the shoulder toward the bar turns vertical lift into sideways movement.
- Lifting the head too early. Looking up at the bar too soon drops the hips and legs onto it.
- Missing the chin tuck. Without the tuck, the heels or calves often knock the bar off.
Rulebook and safety note
High jump rules, including attempts, countback and jump-offs, are set by World Athletics and adapted by national federations and school associations, so check the current rules for your competition. The Fosbury Flop should only be practiced onto a proper high jump landing mat with a qualified coach present. Warm up thoroughly, build jump volume gradually and stop if you feel pain in the takeoff ankle, knee or back. This article is general information and not medical advice.
Frequently asked questions
Which foot do you take off from in the Fosbury Flop?
You take off from the outside foot, the one farther from the bar. Left-footed jumpers usually approach from the right side of the bar, and right-footed jumpers from the left.
How many steps should a high jump approach be?
Many jumpers use about 8 to 10 strides, split between a straight section and a curve. Beginners often start with a shorter approach and build up.
How many attempts do you get in high jump?
Up to three attempts at each height. Three consecutive failures end your competition, even if they come across different heights.
