Standing Fosbury: Back to the Mat

Learning to go over the cord backward without a run, taking off from two feet while standing in front of crash mats. It works on the hip arch and a safe landing on the upper back.

How to play

1. Setup: crash mats stacked and secured, mats around them and a very low cord between the stands (4 min).
2. No cord: back to the crash mat, two-foot jump, land sitting, then on the upper back with chin tucked (6 min).
3. Low cord: same jump lifting the hips and kicking the legs up at the end to clear it (8 min).
4. Each student raises the cord a notch after two clearances in a row, up to a limit the teacher sets (8 min).
5. Partner observer: were the hips highest? Was the chin tucked? Feedback, then switch (4 min).

Rules

• Never land on your head or neck: chin to chest every time.
• Jump only onto crash mats, never thin mats.
• Use an elastic cord that gives way, never a rigid bar.
• One jumper at a time; the next waits until the crash mat is clear.

Variations

Adaptations

• Visual impairment: the teacher guides the student to stand with their back to the edge and counts aloud before the jump; no cord.
• Neck or back problems: skips the backward jump and practices a low scissor jump.
• Fear: first sit back onto the mat holding a partner's hands.

Learning goals

• Experience the backward clearance of the Fosbury flop.
• Land safely on the upper back.
• Progress in height at your own pace.

Equipment for a class of 25

• crash mats: 2
• mats: 6
• elastic cords: 2
• high jump stands: 4

Teacher tip

Without two crash mats, skip this and teach the scissor jump instead. Put a classmate on each side to hold the mat if it slides. Common mistake: landing with the head thrown back; cue 'look at your belly button'.

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