Don’t stand directly in front of the mat. You will be running in a “J” shape by turning towards the bar about ten strides into your run. Therefore, you need to be at least nine feet to the left or the right of the mat before you start running. If your right leg is dominant you should be to the right of the mat. If your left leg is dominant, go to the left of the mat. Women typically step 9 to 13 feet (2. 7 to 4. 0 m) to the left or right of the mat and begin their run 35 to 55 feet (10. 7 to 16. 8 m) back,[3] X Research source while men typically step 12 to 16 feet (3. 7 to 4. 9 m) to the left or right of the mat and begin 50 to 70 feet (15. 2 to 21. 3 m) back. [4] X Research source
Be sure to run in a “J” shape. The path you create with your run will look like a “J” because you run straight and then curve toward the bar at the end. Run straight toward the corner of the mat for about 5 strides to gain momentum. Begin to curve so you will eventually be parallel with the bar after about 3 strides. Do not accelerate or decelerate. Maintain a consistent speed so your momentum is not lost. [5] X Research source
Don’t land on the mat. Instead, land on your feet. At this point you are just practicing the running form. However, the mat will help to catch you if you accidentally fall.
Lift your feet up and over. Timing is critical here as there may only be a small amount of clearance for getting your legs over the bar. As your hips cross the bar and come down, give your legs a quick kick up and over to clear the bar. [8] X Research source Try to keep your arms close to your body for a more solid center of gravity.
If you tumble, push the roll to either the left or right side of your upper back and put your body’s weight over the respective shoulder (rather than directly over the head) so the pressure is distributed away from the neck. [9] X Research source Keep your mouth closed. If you hold it open, you may bite your tongue.
If you hit the bar while jumping, it may be knocked off of its perch and into the air. If so, it may fall on you, on the mat, or be on an angle that could harm you if you land on it. If you hit the bar, cover your face with your arms while landing to prevent being injured by the bar.
To push yourself, raise the bar in increments of 3 centimeters (1. 2 in). Three centimeters may seem small, but you’ll feel the difference the next time you try it. Some people find it helpful to record their progress in a journal. To do so, write down the height of the bar you’re jumping over as you practice. If you continue to raise the bar each week and record your highest jumps, you can track your improvement.
Make sure the bar is relatively close to the mat, especially if you’re a beginner. It’s important to master the technique before you attempt to jump over a high bar.
When you jump your body should be parallel to the bar. You will be jumping in a “sideways” motion that will carry you over the bar.
