A high jump approach begins with a simple J-style spin, which generates centrifugal force, propelling the athlete around the curve of the J and up over the bar. The procedure may be broken down into eight to twelve phases. In general, women run 8–10 steps while males run 10–12. However, few people complete a full rotation before jumping, so the actual number of steps taken is usually less than what might appear on the surface. When performing a high jump, runners should start off by standing with their feet shoulder width apart and arms loose at their side. They will then swing their arms forward, pulling themselves toward the bar with each stride. As they approach it, the bar will seem to get higher and higher until they leap over it at the last minute. Once airborne, high jumpers should try to keep their bodies as upright as possible while still maintaining control; falling over backwards or face first can be extremely dangerous if not done correctly. Runners should also aim to land on both feet to avoid injury or loss of balance. High jumpers increase speed gradually over several months of training before attempting competitions. Beginners should start off by practicing jumping as far as their height allows without running out of breath. From there, they can add distance by moving their foot landing spots farther away from each other and even on the ground if necessary. Experienced athletes can decrease their maximum reach by 5 inches (13 cm) or more through rigorous training programs.