How to High Jump Higher Like Mutaz Barshim
Mutaz Barshim is one of the greatest high jumpers of all time, clearing bars few humans ever will. His secret is not just raw hops. It is a curved approach, a powerful plant, and a Fosbury flop that arches his body cleanly over the bar. Learn the technique and build a bigger vertical, and you will start clearing heights you used to knock down.
What makes the Fosbury flop the best high jump technique?
The Fosbury flop lets a jumper clear the bar while their center of mass actually passes below it. When you arch backward over the bar, your hips rise as your head and shoulders drop, then your legs kick up as your torso falls. Your body flows over the bar in a wave, so you clear more height for the same amount of jump. That efficiency is why every elite high jumper, including Barshim, uses the flop.
Barshim adds a fast, curved approach that builds horizontal speed and then converts it into vertical lift at the plant. The curve leans his body away from the bar so he can rotate over it, and his plant foot slams down to redirect all that speed upward. Good technique is what turns a decent vertical into a great high jump. Without it, even a huge leaper leaves inches on the table.
What are the phases of a high jump?
Every clean high jump moves through the same four phases. Nail each one in order and the bar takes care of itself. Rush the approach or drop your plant, and even a big vertical will not clear much.
| Phase | What you do | Why it matters |
|---|---|---|
| Approach | Run a curved J shaped path, building speed over the last few strides | The curve sets up your rotation and feeds speed into your takeoff |
| Plant | Drive your outside foot into the ground and swing your lead knee up | This converts your run into upward lift, the single biggest factor in height |
| Flight and arch | Lay back and arch over the bar, hips rising as your head drops | The arch lets your center of mass pass under the bar as your body clears it |
| Clearance | Kick your heels up and over once your hips pass the bar | A late leg kick keeps your trailing legs from knocking the bar down |
How do you add inches to your vertical for the high jump?
Technique gets you over the bar, but you still need explosive one leg power to get up there. The best way to build that is overload training that makes your legs fire harder at takeoff. A vertical jump trainer adds resistance to your jumps, so your muscles learn to produce more force, then release you to spring higher than before.
HoopsKing Vertical Jump Trainer Resistance Bands
Jump against waist to heel resistance to build explosive takeoff power, then remove it and feel yourself spring off the ground for the bar.
Which drills build a bigger high jump?
Blend technique reps with explosive power work. Do these a few times a week, and always jump with quality over quantity. Fresh legs jump higher, so rest between hard efforts.
High jump questions athletes ask
How many steps should my approach be?
Most jumpers use 8 to 10 steps, with the last few on a curve. Find a count that lets you hit top controllable speed at the plant.
Which foot do I take off from?
You jump off your outside foot, the one farther from the bar on your curved approach. Your lead knee then drives up to lift you.
Do I need a big vertical to high jump well?
Power helps, but technique and a fast plant matter just as much. Many jumpers clear big heights by converting approach speed into lift efficiently.
How do I stop knocking the bar with my legs?
Kick your heels up and over once your hips pass the bar. A late, active leg kick is the fix for clipping the bar on the way down.
Build the explosive hops to clear the bar
Train your takeoff power with resistance and start jumping higher than ever.
Tags: Approach, Fosbury Flop, High Jump, Mutaz Barshim, Track and Field, Vertical Jump
