High Jump: J-Curve Approach and Takeoff Over an Elastic Cord
A high jump progression from the J-shaped curved approach to clearing backward over an elastic cord onto crash mats. It teaches modern technique with a bar that doesn't hurt.
How to play
- Safety and setup: two crash mats pushed together with no gaps, standards with an elastic cord instead of a rigid bar. Explain that you always land on your upper back, never head first (5 min).
- J approach: chalk and cones mark three straight steps and four on the curve; jog it while leaning into the curve (7 min).
- Takeoff from the foot farther from the mat, free knee driving up, no jump yet: plant and turn your back, landing on your feet next to the mat (6 min).
- Standing with your back to the mat: two-foot jump lifting the hips and landing on the upper back, chin to chest (7 min).
- Full jump from a short approach with the cord low, raising it only when the group is landing safely (10 min).
Rules
- Never jump unless the mats are together and positioned correctly.
- Land on the upper back with chin tucked; never on the head or neck.
- One jumper on the mat at a time; the next waits until it's clear.
- Only the teacher raises the cord.
Variations
Easier
Front scissor jump with a landing on your feet.
Standard
J approach and backward clearance over a low cord.
Harder
Personal measured approach and a cord height that's a real challenge.
Adaptations
- Visual impairment: J approach guided by a partner's voice from the mat, no cord.
- Limited mobility: a controlled transfer onto the mat and hip lift drills lying down.
- Afraid of landing backward: front scissor and landing on feet for as long as needed.
Learning goals
- Run the curved high jump approach.
- Take off from the correct leg and lift the hips.
- Land safely on the mat.
Equipment for a class of 25
- crash mats: 2
- high jump standards: 2
- elastic cords: 2
- cones: 12
- chalk: 2
Teacher tip
The 12-16 in gym crash mats work if you put two together with no gap; a fabric-store elastic cord with sandbags on each end can replace a high jump cord. The usual mistake is taking off from the foot nearer the mat.
PatioLab has "High Jump: J-Curve Approach and Takeoff Over an Elastic Cord" and 8714 more activities ready to drag into your lesson and run from your phone in the gym.
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