Start with the phases, not the rep
Beginners learn faster when they understand high jump as a sequence, each phase its own skill. Master phase 1 before phase 2. Don't try the full rep until each piece works in isolation.
High Jump is a sequence, phases that build on each other. This is how to learn high jump from scratch, the phases in order, the cues that trigger each one, and the form errors beginners hit first. Pair it with AI form check and your first month gets a lot more efficient.
Beginners learn faster when they understand high jump as a sequence, each phase its own skill. Master phase 1 before phase 2. Don't try the full rep until each piece works in isolation.
Almost every beginner makes the same handful of mistakes in their first month of high jump. The AI catches them on the first rep and gives you the drill that fixes each one, instead of waiting until they're stuck in.
Watching your own high jump reps on video for the first time is a shock. AI on top makes the shock useful, it tells you what to actually do next, not just "fix your form."
First month of high jump? Upload a clip, get a phase-by-phase read on what you're already doing right and what's already a habit you'll need to break later. The earlier the AI catches it, the easier the fix.
Follow up in chat and ask questions. The AI remembers your analysis and speaks the language of high jump coaching.
The progression below is conservative. the goal is to groove correct technique before bar height becomes a goal. Every week ends with a video re-test against the previous week to confirm the pattern is sticking.
Approach-only drills, no jumping. Goal: J-curve shape.
Penultimate-step drills + free-leg drives. No bar.
5-step approach + jumps over low bar. Goal: clearance form.
Full approach + jumps. Goal: takeoff timing.
Competition heights. Refine arch and clearance.
Speed in the curve, deeper penultimate, optimize takeoff angle.
Each phase has a coaching cue, a measurable target, the frames a coach pauses on, and the failure mode AI flags most often. Use it as a self-diagnostic checklist on every video.
First 4-6 strides straight at the bar; final 4-5 strides curve in to generate centripetal force and inward lean. The Fosbury flop's optimal speed is not all-out; it's controllable speed.
Second-to-last step lowers the center of mass to load for vertical drive. Knee flexion happens here.
Drive leg plants ahead of CoM, free leg swings up, arms drive overhead. Lean rotates from inward to vertical to outward (away from bar).
Body rotates in flight: inward lean -> vertical -> outward arch over the bar. Arch is initiated by hip-thrust at peak height.
Pike-cup-snake-smile. Lead leg up first, hips through, trailing leg snakes over.
Lands on upper back / shoulders in pit. Controlled fall; the pit absorbs the impact.
Primary sources behind the numbers and methods on this page.
Five common questions about high jump that come up in coaching.
A directory of every high jump page on the site, from broad analysis tools to specific phase deep-dives. Each entry points to a focused write-up.
Download the app. Film a rep. See what the AI sees. Free first analysis, no card, no account required.