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Step 1
Set up the high jump without the bar or with the bar at a very low level, such as just above waist-height. Move 10 to 12 feet to the right of the bar if your takeoff foot is your left foot or move to the left side of the bar if you take off with your right foot. Then, move straight back from the bar about 20 feet so you have enough running distance.
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Step 2
Approach the bar in a curved trajectory from your starting point. Run at a moderate pace, keeping your torso upright. As you get within a foot of the bar, lean away from the bar and keep your hips up (with a posterior tilt).
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Step 3
Position your takeoff foot so that it points halfway between the far stand and the middle of the bar just before you jump. Keep your limbs loose just before takeoff and then plant the heel of your takeoff foot. Jump off the foot and rotate so that you get to a prone position in the air going through the smallest arc possible (for instance if you take off on your left foot your right shoulder should rotate back).
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Step 4
Maintain a loose upper body as you fly through the high jump. Keep your knees bent and wide apart and your feet bent towards your head as your knees pass the bar. When your feet get to the bar straighten your knees so that your feet clear the bar without touching it.
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Step 5
Land on a track and field pad by positioning yourself to land on your shoulders, not your upper or lower back.
