Track & Field: Fosbury Flop High Jump

An introduction to the Fosbury Flop high jump through a safe progression: curved approach, takeoff, learning to land, and full jumps over an elastic bar. Students build power, coordination and confidence.

How to play

1. Set up the landing mat with an elastic bar at about 2.5 feet and mark the start of the J-shaped approach with two cones; explain the full technique with a demonstration (3 min).
2. J-approach and takeoff without the bar: 5–6 steps, the last 3 on a curve, taking off from the foot farther from the bar and driving the opposite knee up; everyone practices at the same time (6 min).
3. Learning to land: standing with their back to the mat, feet together, students jump backward, lift the hips and land on the upper back with the chin tucked; three turns each (7 min).
4. 3-step curved approach over the elastic bar; students waiting line up 10 feet back and a partner checks that the takeoff foot is correct (8 min).
5. Full jump with a 5–7 step approach; anyone who clears the height twice can raise the bar about 2 inches (8 min).
6. Put equipment away and discuss which phase was hardest and what arching over the bar felt like (3 min).

Rules

• Jump only onto a regulation high-jump landing mat, never onto thin gym mats.
• Always use an elastic bar while learning.
• Land on the upper back and shoulders with the chin tucked, never on the head or neck.
• Only one person on the mat at a time: the next jumper goes once the previous one has rolled off the side.

Variations

Adaptations

• Limited mobility: serve as height and takeoff judge, or do supported vertical jumps beside the mat.
• Fear or anxiety: repeat only the standing back landing until comfortable, with the teacher next to the mat.
• Fitness level: students with back or neck problems use the scissor technique; those who have the skill down lengthen the approach.

Learning goals

• Perform the curved approach, takeoff and bar clearance of the Fosbury Flop.
• Develop explosive leg power for jumping.
• Follow safety rules when landing on the mat.

Equipment for a class of 25

• high-jump landing mat: 1
• elastic crossbar: 1
• cones: 2

Teacher tip

With only one landing mat the line gets long fast, so have the rest of the class practice the J-approach in another area. The typical mistake is taking off from the inside foot; mark the takeoff spot with chalk.

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