Focusing on the average high jump enthusiast, this book addresses the pain points of existing textbooks, which are often too specialized and prone to injury. This book takes a cognitive approach, starting with a physical fitness assessment to help readers identify weaknesses and injury risks. It then builds a solid foundation with core, lower body, flexibility, and balance training. It then incorporates physical and anatomical principles to explain the scientific logic behind techniques like the Flop. Programs are designed for beginners (movement breakdown for beginners), advanced (breaking through height bottlenecks), and middle-aged and elderly (low-impact adaptation), emphasizing periodized training and injury prevention. Whether readers are looking to improve their posture, break through fitness bottlenecks, or are middle-aged and elderly seeking safe exercise, this book will help them master high jump safely and scientifically, making it a sport that combines fitness benefits with enjoyment.