High Jump Technique: The Fosbury Flop Broken Down
Good high jump technique means a curved J-shaped approach that leans you away from the bar, a powerful vertical takeoff from the outside foot, and an arched back that lets your hips clear the bar while your body rotates over it. Formfix checks all of this from a single iPhone video or photo and returns a 0–100 score with the #1 thing to fix in under 15 seconds.
The Fosbury flop is counterintuitive — you jump facing away and clear the bar backward. This page covers the approach, takeoff, and arch, plus how to film your jump for analysis.
Download Formfix on the App StoreWhat good high jump form looks like
J-shaped curved approach
You start straight, then curve into the last 3–5 strides so you arrive leaning away from the bar — the curve is what creates rotation.
Inside lean on the curve
Through the curve you lean into the turn like a cyclist — this loads the takeoff and sets up the arch.
Tall, vertical takeoff
The takeoff foot (outside foot) plants and drives straight up — you jump for height, not toward the bar.
Drive knee and arms up
The inside knee and both arms drive upward at takeoff, converting speed into vertical lift.
Arched back over the bar
At the peak you arch your back, head back, hips high — your body drapes over the bar one section at a time.
Legs kick to finish
Once your hips clear, you snap your lower legs up so your heels don't clip the bar, landing on your upper back and shoulders on the mat.
Most common mistakes and how to fix them
Running straight at the bar
Why it happens: Skipping the curve removes the lean and rotation that make the flop work.
Fix it: Cue 'straight, then curve.' Walk the J-approach until the path is automatic — the last strides should curve you away from the bar.
Leaning toward the bar at takeoff
Why it happens: Diving at the bar kills vertical lift — height comes from jumping up, not forward.
Fix it: Cue 'jump up, not at.' Practice takeoffs into the mat without a bar, focusing on going straight up with your back to the landing.
Dropping the hips early
Why it happens: Losing the arch before the hips clear clips the bar with your butt — the most common knock-off.
Fix it: Cue 'hips to the sky.' Back-over drills onto a high mat build the arch position and the confidence to hold it.
Heels clipping the bar
Why it happens: The lower legs hang down after the hips clear because the kick comes too late.
Fix it: Cue 'kick your heels up after your hips.' The leg snap is a distinct, late action — practice it on a low bar until the timing is automatic.
Inconsistent approach marks
Why it happens: A different approach every jump means a different takeoff point every jump.
Fix it: Measure your approach with a tape and checkmarks at the start, the curve, and takeoff. Run it without jumping until it's repeatable.
How to film it for analysis
Camera angle
Side-on, perpendicular to the bar, at hip height — shows the curve, takeoff position, and arch. From behind the bar shows the approach curve and rotation.
Distance
15–20 feet (4.5–6 m) from the bar, framing the last three strides, takeoff, and clearance.
Framing
Keep the phone still and use slow-motion if available. Film several jumps at the same height — consistency of the approach matters as much as any single clearance.
FAQ
What is the Fosbury flop technique?
The modern high jump style: a curved J-shaped approach, takeoff from the outside foot with your back to the bar, an arched back over the bar, and a leg kick to finish. The curve creates the rotation; the arch lets your center of mass pass under the bar while your body goes over.
Why do high jumpers use a curved approach?
The curve leans you away from the bar, which lowers your center of mass at takeoff and creates the rotation needed to go over backward. A straight approach removes both advantages.
How do I stop hitting the bar with my hips?
Hold the arch longer. Dropping the hips early is usually a timing issue — your head and shoulders go back first, hips rise, and only after the hips clear do your legs kick up. Back-over drills onto a high mat build the feel.
Which foot do I take off from in the high jump?
The outside foot — the one farther from the bar. If you approach from the left, you take off from your right foot, and vice versa. The inside knee drives up at takeoff.
How do I film my high jump for a form check?
Side-on to the bar at hip height, 15–20 feet back, phone still, slow-motion if available. Upload to Formfix for a 0–100 score and the #1 fix in under 15 seconds.
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